Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Leek
  5. Compare
  6. Leek vs. Watercress

Leek vs. Watercress — In-Depth Nutrition Comparison

Compare

What are the differences between leeks and watercress?

  • Leeks are higher in iron, folate, manganese, vitamin B6, and fiber, yet watercress is higher in vitamin K, vitamin C, vitamin A, vitamin B2, and calcium.
  • Watercress's daily need coverage for vitamin K is 169% more.
  • Leeks have 11 times more iron than watercress. While leeks have 2.1mg of iron, watercress has only 0.2mg.

We used Leeks, (bulb and lower leaf-portion), raw and Watercress, raw types in this article.

Infographic

Leek vs Watercress infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +950%
Contains more CopperCopper +55.8%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +97.1%
Contains more CalciumCalcium +103.4%
Contains more PotassiumPotassium +83.3%
Contains more PhosphorusPhosphorus +71.4%
~equal in Zinc ~0.11mg
~equal in Selenium ~0.9µg

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.
Leek
Leek
3
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%
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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more FolateFolate +611.1%
Contains more Vitamin CVitamin C +258.3%
Contains more Vitamin AVitamin A +92.8%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin KVitamin K +431.9%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~1mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Watercress DV% diff.
Vitamin K 47µg 250µg 169%
Vitamin C 12mg 43mg 34%
Iron 2.1mg 0.2mg 24%
Folate 64µg 9µg 14%
Manganese 0.481mg 0.244mg 10%
Vitamin A 83µg 160µg 9%
Vitamin B6 0.233mg 0.129mg 8%
Vitamin B2 0.03mg 0.12mg 7%
Calcium 59mg 120mg 6%
Fiber 1.8g 0.5g 5%
Copper 0.12mg 0.077mg 5%
Carbs 14.15g 1.29g 4%
Potassium 180mg 330mg 4%
Phosphorus 35mg 60mg 4%
Calories 61kcal 11kcal 3%
Vitamin B1 0.06mg 0.09mg 3%
Vitamin B5 0.14mg 0.31mg 3%
Protein 1.5g 2.3g 2%
Magnesium 28mg 21mg 2%
Sodium 20mg 41mg 1%
Vitamin E 0.92mg 1mg 1%
Vitamin B3 0.4mg 0.2mg 1%
Polyunsaturated fat 0.166g 0.035g 1%
Protein per 100 calories 2.5g 21g N/A
Calories per 10 g protein 407kcal 48kcal N/A
Weight per 100 calories 164g 909g N/A
Fats 0.3g 0.1g 0%
Net carbs 12.35g 0.79g N/A
Sugar 3.9g 0.2g N/A
Zinc 0.12mg 0.11mg 0%
Selenium 1µg 0.9µg 0%
Choline 9.5mg 9mg 0%
Saturated fat 0.04g 0.027g 0%
Monounsaturated fat 0.004g 0.008g 0%
Tryptophan 0.012mg 0.03mg 0%
Threonine 0.063mg 0.133mg 0%
Isoleucine 0.052mg 0.093mg 0%
Leucine 0.096mg 0.166mg 0%
Lysine 0.078mg 0.134mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.055mg 0.114mg 0%
Valine 0.056mg 0.137mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +200%
Contains more CarbsCarbs +996.9%
Contains more ProteinProtein +53.3%
Contains more WaterWater +14.6%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Poly. FatPolyunsaturated fat +374.3%
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +100%

People also compare

Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Leek
Leek vs Parsley
Parsley
Watercress
Watercress vs Vegetable
Vegetable
Watercress
Watercress vs Garden cress
Garden cress
Watercress
Watercress vs Chard raw
Chard raw

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.