Spinach vs Leeks
Nutrition comparison per 100 g serving
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Spinach wins in 25 out of 29 nutrient categories
Spinach: 25
vs
Leeks: 1
(3 ties)
Overview
Vitamins
| Vitamin | Spinach | Leeks | Winner |
|---|---|---|---|
| Choline, total | 19.7 MG | 9.5 MG | |
| Folate, total | 146 UG | 64 UG | |
| Niacin | 0.5 MG | 0.4 MG | |
| Pantothenic acid | 0.1 MG | 0.1 MG | |
| Riboflavin | 0.2 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.1 MG | |
| Vitamin A, RAE | 524 UG | 83 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.2 MG | 0.2 MG | |
| Vitamin C, total ascorbic acid | 9.8 MG | 12 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 2.1 MG | 0.9 MG | |
| Vitamin K (phylloquinone) | 493.6 UG | 47 UG |
Minerals
| Mineral | Spinach | Leeks | Winner |
|---|---|---|---|
| Calcium, Ca | 136 MG | 59 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 3.6 MG | 2.1 MG | |
| Magnesium, Mg | 87 MG | 28 MG | |
| Manganese, Mn | 0.9 MG | 0.5 MG | |
| Phosphorus, P | 56 MG | 35 MG | |
| Potassium, K | 466 MG | 180 MG | |
| Selenium, Se | 1.5 UG | 1 UG | |
| Sodium, Na | 70 MG | 20 MG | |
| Zinc, Zn | 0.8 MG | 0.1 MG |