Leek vs. Spinach — In-Depth Nutrition Comparison
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The main differences between leeks and spinach
- Spinach is richer than leeks in vitamin K, vitamin A, folate, manganese, iron, vitamin B2, magnesium, potassium, vitamin E, and calcium.
- Daily need coverage for vitamin K for spinach is 372% higher.
Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Spinach, cooked, boiled, drained, without salt.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +210.7% |
| Contains more CalciumCalcium | +130.5% |
| Contains more PotassiumPotassium | +158.9% |
| Contains more IronIron | +70% |
| Contains more CopperCopper | +45% |
| Contains more ZincZinc | +533.3% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains more ManganeseManganese | +94.4% |
| Contains more SeleniumSelenium | +50% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +22.4% |
| Contains more Vitamin AVitamin A | +531.3% |
| Contains more Vitamin EVitamin E | +126.1% |
| Contains more Vitamin B1Vitamin B1 | +58.3% |
| Contains more Vitamin B2Vitamin B2 | +686.7% |
| Contains more Vitamin B3Vitamin B3 | +22.5% |
| Contains more Vitamin KVitamin K | +950.2% |
| Contains more FolateFolate | +128.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 493.6µg | 372% |
| Vitamin A | 83µg | 524µg | 49% |
| Folate | 64µg | 146µg | 21% |
| Manganese | 0.481mg | 0.935mg | 20% |
| Iron | 2.1mg | 3.57mg | 18% |
| Vitamin B2 | 0.03mg | 0.236mg | 16% |
| Magnesium | 28mg | 87mg | 14% |
| Calcium | 59mg | 136mg | 8% |
| Potassium | 180mg | 466mg | 8% |
| Vitamin E | 0.92mg | 2.08mg | 8% |
| Copper | 0.12mg | 0.174mg | 6% |
| Zinc | 0.12mg | 0.76mg | 6% |
| Protein | 1.5g | 2.97g | 3% |
| Carbs | 14.15g | 3.75g | 3% |
| Phosphorus | 35mg | 56mg | 3% |
| Vitamin B1 | 0.06mg | 0.095mg | 3% |
| Calories | 61kcal | 23kcal | 2% |
| Vitamin C | 12mg | 9.8mg | 2% |
| Fiber | 1.8g | 2.4g | 2% |
| Sodium | 20mg | 70mg | 2% |
| Choline | 9.5mg | 19.7mg | 2% |
| Selenium | 1µg | 1.5µg | 1% |
| Vitamin B3 | 0.4mg | 0.49mg | 1% |
| Vitamin B6 | 0.233mg | 0.242mg | 1% |
| Protein per 100 calories | 2.5g | 13g | N/A |
| Calories per 10 g protein | 407kcal | 77kcal | N/A |
| Weight per 100 calories | 164g | 435g | N/A |
| Fats | 0.3g | 0.26g | 0% |
| Net carbs | 12.35g | 1.35g | N/A |
| Sugar | 3.9g | 0.43g | N/A |
| Vitamin B5 | 0.14mg | 0.145mg | 0% |
| Saturated fat | 0.04g | 0.043g | 0% |
| Monounsaturated fat | 0.004g | 0.006g | 0% |
| Polyunsaturated fat | 0.166g | 0.109g | 0% |
| Tryptophan | 0.012mg | 0.04mg | 0% |
| Threonine | 0.063mg | 0.127mg | 0% |
| Isoleucine | 0.052mg | 0.152mg | 0% |
| Leucine | 0.096mg | 0.231mg | 0% |
| Lysine | 0.078mg | 0.182mg | 0% |
| Methionine | 0.018mg | 0.055mg | 0% |
| Phenylalanine | 0.055mg | 0.134mg | 0% |
| Valine | 0.056mg | 0.168mg | 0% |
| Histidine | 0.025mg | 0.066mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +15.4% |
| Contains more CarbsCarbs | +277.3% |
| Contains more ProteinProtein | +98% |
~equal in
Water
~91.21g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +52.3% |
| Contains more Mono. FatMonounsaturated fat | +50% |
~equal in
Saturated fat
~0.043g
