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  6. Leek vs. Kale

Leek vs. Kale — In-Depth Nutrition Comparison

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Significant differences between leeks and kale

  • Leeks have more iron, folate, and vitamin B6; however, kale is richer in vitamin K, vitamin A, and vitamin C.
  • Kale covers your daily vitamin K needs 642% more than leeks.
  • Kale has 24 times less choline than leeks. Leeks have 9.5mg of choline, while kale has 0.4mg.
  • Kale contains less sugar.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Kale, cooked, boiled, drained, without salt.

Infographic

Leek vs Kale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Kale
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +55.6%
Contains more IronIron +133.3%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -13%
Contains more ManganeseManganese +15.6%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +26.7%
Contains more CopperCopper +30%
Contains more ZincZinc +100%
~equal in Selenium ~0.9µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Leek
Leek
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Kale
Kale
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Contains more Vitamin B1Vitamin B1 +13.2%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more FolateFolate +392.3%
Contains more Vitamin CVitamin C +241.7%
Contains more Vitamin AVitamin A +720.5%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin KVitamin K +1638.3%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.85mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Kale DV% diff.
Vitamin K 47µg 817µg 642%
Vitamin A 83µg 681µg 66%
Vitamin C 12mg 41mg 32%
Iron 2.1mg 0.9mg 15%
Folate 64µg 13µg 13%
Vitamin B6 0.233mg 0.138mg 7%
Copper 0.12mg 0.156mg 4%
Carbs 14.15g 5.63g 3%
Manganese 0.481mg 0.416mg 3%
Vitamin B2 0.03mg 0.07mg 3%
Calories 61kcal 28kcal 2%
Magnesium 28mg 18mg 2%
Vitamin B5 0.14mg 0.049mg 2%
Choline 9.5mg 0.4mg 2%
Protein 1.5g 1.9g 1%
Calcium 59mg 72mg 1%
Potassium 180mg 228mg 1%
Fiber 1.8g 2g 1%
Zinc 0.12mg 0.24mg 1%
Phosphorus 35mg 28mg 1%
Vitamin B1 0.06mg 0.053mg 1%
Vitamin B3 0.4mg 0.5mg 1%
Protein per 100 calories 2.5g 6.8g N/A
Calories per 10 g protein 407kcal 147kcal N/A
Weight per 100 calories 164g 357g N/A
Fats 0.3g 0.4g 0%
Net carbs 12.35g 3.63g N/A
Sugar 3.9g 1.25g N/A
Sodium 20mg 23mg 0%
Vitamin E 0.92mg 0.85mg 0%
Selenium 1µg 0.9µg 0%
Saturated fat 0.04g 0.052g 0%
Monounsaturated fat 0.004g 0.03g 0%
Polyunsaturated fat 0.166g 0.193g 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.063mg 0.085mg 0%
Isoleucine 0.052mg 0.114mg 0%
Leucine 0.096mg 0.133mg 0%
Lysine 0.078mg 0.114mg 0%
Methionine 0.018mg 0.018mg 0%
Phenylalanine 0.055mg 0.097mg 0%
Valine 0.056mg 0.104mg 0%
Histidine 0.025mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Kale
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more CarbsCarbs +151.3%
Contains more OtherOther +20.7%
Contains more ProteinProtein +26.7%
Contains more FatsFats +33.3%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains less Sat. FatSaturated fat -23.1%
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +16.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.