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  6. Mustard Greens vs. Leek

Mustard Greens vs. Leek — In-Depth Nutrition Comparison

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What are the differences between mustard Greens and leeks?

  • Mustard Greens are higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin E, yet leeks are higher in iron, folate, and vitamin B6.
  • Mustard Greens' daily need coverage for vitamin K is 455% more.
  • Mustard Greens have 7 times more vitamin A than leeks. While mustard Greens have 618µg of vitamin A, leeks have only 83µg.

We used Mustard greens, cooked, boiled, drained, without salt and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Mustard Greens vs Leek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
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%
Contains more CalciumCalcium +100%
Contains more CopperCopper +21.7%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -55%
Contains more MagnesiumMagnesium +115.4%
Contains more PotassiumPotassium +11.1%
Contains more IronIron +141.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%

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.
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 84% 0% 206% 36% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8%
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%
Contains more Vitamin CVitamin C +110.8%
Contains more Vitamin AVitamin A +644.6%
Contains more Vitamin EVitamin E +93.5%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin KVitamin K +1161.1%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +137.8%
Contains more FolateFolate +611.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Leek DV% diff.
Vitamin K 592.7µg 47µg 455%
Vitamin A 618µg 83µg 59%
Manganese 0.481mg 21%
Vitamin C 25.3mg 12mg 15%
Iron 0.87mg 2.1mg 15%
Folate 9µg 64µg 14%
Vitamin B6 0.098mg 0.233mg 10%
Calcium 118mg 59mg 6%
Vitamin E 1.78mg 0.92mg 6%
Magnesium 13mg 28mg 4%
Carbs 4.51g 14.15g 3%
Copper 0.146mg 0.12mg 3%
Vitamin B2 0.063mg 0.03mg 3%
Calories 26kcal 61kcal 2%
Protein 2.56g 1.5g 2%
Vitamin B1 0.041mg 0.06mg 2%
Choline 0.4mg 9.5mg 2%
Potassium 162mg 180mg 1%
Fiber 2g 1.8g 1%
Zinc 0.22mg 0.12mg 1%
Phosphorus 42mg 35mg 1%
Selenium 0.6µg 1µg 1%
Polyunsaturated fat 0.046g 0.166g 1%
Protein per 100 calories 9.8g 2.5g N/A
Calories per 10 g protein 102kcal 407kcal N/A
Weight per 100 calories 385g 164g N/A
Fats 0.47g 0.3g 0%
Net carbs 2.51g 12.35g N/A
Sugar 1.41g 3.9g N/A
Sodium 9mg 20mg 0%
Vitamin B3 0.433mg 0.4mg 0%
Vitamin B5 0.12mg 0.14mg 0%
Saturated fat 0.012g 0.04g 0%
Monounsaturated fat 0.11g 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +70.7%
Contains more FatsFats +56.7%
Contains more CarbsCarbs +213.7%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
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
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +2650%
Contains more Poly. FatPolyunsaturated fat +260.9%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.