Watercress vs Leeks
Nutrition comparison per 100 g serving
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Watercress wins in 21 out of 29 nutrient categories
Watercress: 21
vs
Leeks: 4
(4 ties)
Overview
| Nutrient | Watercress | Leeks | Winner |
|---|---|---|---|
| Calories | 11 cal | 31 cal | |
| Protein | 2.3 g | 0.8 g | |
| Carbs | 1.3 g | 7.6 g | |
| Fat | 0.1 g | 0.2 g | |
| Fiber | 0.5 g | 1 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Watercress | Leeks | Winner |
|---|---|---|---|
| Choline, total | 9 MG | 0 MG | |
| Folate, total | 9 UG | 24 UG | |
| Niacin | 0.2 MG | 0.2 MG | Tie |
| Pantothenic acid | 0.3 MG | 0.1 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.0 MG | |
| Vitamin A, RAE | 160 UG | 41 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 43 MG | 4.2 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 1 MG | 0.5 MG | |
| Vitamin K (phylloquinone) | 250 UG | 25.4 UG |
Minerals
| Mineral | Watercress | Leeks | Winner |
|---|---|---|---|
| Calcium, Ca | 120 MG | 30 MG | |
| Copper, Cu | 0.1 MG | 0.1 MG | |
| Iron, Fe | 0.2 MG | 1.1 MG | |
| Magnesium, Mg | 21 MG | 14 MG | |
| Manganese, Mn | 0.2 MG | 0.2 MG | |
| Phosphorus, P | 60 MG | 17 MG | |
| Potassium, K | 330 MG | 87 MG | |
| Selenium, Se | 0.9 UG | 0.5 UG | |
| Sodium, Na | 41 MG | 10 MG | |
| Zinc, Zn | 0.1 MG | 0.1 MG |