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

Corn grain vs. Leek — In-Depth Nutrition Comparison

Compare

Significant differences between Corn grain and Leek

  • Corn grain has more Vitamin B6, Vitamin B1, Selenium, Phosphorus, Magnesium, Fiber, Copper, Vitamin B3, and Zinc, however, Leek is richer in Vitamin K.
  • Leek covers your daily Vitamin K needs 39% more than Corn grain.
  • Leek has 18 times less Zinc than Corn grain. Corn grain has 2.21mg of Zinc, while Leek has 0.12mg.

Specific food types used in this comparison are Corn grain, yellow and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Corn grain vs Leek infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn grain
Corn grain
8
:
2
Leek
Leek
Contains more Iron +29%
Contains more Magnesium +353.6%
Contains more Phosphorus +500%
Contains more Potassium +59.4%
Contains more Zinc +1741.7%
Contains more Copper +161.7%
Contains more Selenium +1450%
Contains more Calcium +742.9%
Contains less Sodium -42.9%
Equal in Manganese - 0.481
Corn grain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 102% 91% 90% 26% 5% 61% 105% 64% 85%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Iron +29%
Contains more Magnesium +353.6%
Contains more Phosphorus +500%
Contains more Potassium +59.4%
Contains more Zinc +1741.7%
Contains more Copper +161.7%
Contains more Selenium +1450%
Contains more Calcium +742.9%
Contains less Sodium -42.9%
Equal in Manganese - 0.481

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Corn grain
Corn grain
5
:
5
Leek
Leek
Contains more Vitamin B1 +541.7%
Contains more Vitamin B2 +570%
Contains more Vitamin B3 +806.8%
Contains more Vitamin B5 +202.9%
Contains more Vitamin B6 +167%
Contains more Vitamin A +679%
Contains more Vitamin E +87.8%
Contains more Vitamin C +∞%
Contains more Folate +236.8%
Contains more Vitamin K +15566.7%
Corn grain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 10% 0% 0% 97% 47% 69% 26% 144% 15% 0% 1%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B1 +541.7%
Contains more Vitamin B2 +570%
Contains more Vitamin B3 +806.8%
Contains more Vitamin B5 +202.9%
Contains more Vitamin B6 +167%
Contains more Vitamin A +679%
Contains more Vitamin E +87.8%
Contains more Vitamin C +∞%
Contains more Folate +236.8%
Contains more Vitamin K +15566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn grain
Corn grain
4
:
1
Leek
Leek
Contains more Protein +528%
Contains more Fats +1480%
Contains more Carbs +424.8%
Contains more Other +15.2%
Contains more Water +700.4%
Corn grain
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +528%
Contains more Fats +1480%
Contains more Carbs +424.8%
Contains more Other +15.2%
Contains more Water +700.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn grain
Corn grain
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +31175%
Contains more Polyunsaturated fat +1203%
Contains less Saturated Fat -94%
Corn grain
16% 31% 53%
Saturated Fat: 0.667 g
Monounsaturated Fat: 1.251 g
Polyunsaturated fat: 2.163 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +31175%
Contains more Polyunsaturated fat +1203%
Contains less Saturated Fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn grain Leek
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn grain Leek Opinion
Net carbs 66.96g 12.35g Corn grain
Protein 9.42g 1.5g Corn grain
Fats 4.74g 0.3g Corn grain
Carbs 74.26g 14.15g Corn grain
Calories 365kcal 61kcal Corn grain
Sugar 0.64g 3.9g Corn grain
Fiber 7.3g 1.8g Corn grain
Calcium 7mg 59mg Leek
Iron 2.71mg 2.1mg Corn grain
Magnesium 127mg 28mg Corn grain
Phosphorus 210mg 35mg Corn grain
Potassium 287mg 180mg Corn grain
Sodium 35mg 20mg Leek
Zinc 2.21mg 0.12mg Corn grain
Copper 0.314mg 0.12mg Corn grain
Manganese 0.485mg 0.481mg Corn grain
Selenium 15.5µg 1µg Corn grain
Vitamin A 214IU 1667IU Leek
Vitamin A RAE 11µg 83µg Leek
Vitamin E 0.49mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.385mg 0.06mg Corn grain
Vitamin B2 0.201mg 0.03mg Corn grain
Vitamin B3 3.627mg 0.4mg Corn grain
Vitamin B5 0.424mg 0.14mg Corn grain
Vitamin B6 0.622mg 0.233mg Corn grain
Folate 19µg 64µg Leek
Vitamin K 0.3µg 47µg Leek
Tryptophan 0.067mg 0.012mg Corn grain
Threonine 0.354mg 0.063mg Corn grain
Isoleucine 0.337mg 0.052mg Corn grain
Leucine 1.155mg 0.096mg Corn grain
Lysine 0.265mg 0.078mg Corn grain
Methionine 0.197mg 0.018mg Corn grain
Phenylalanine 0.463mg 0.055mg Corn grain
Valine 0.477mg 0.056mg Corn grain
Histidine 0.287mg 0.025mg Corn grain
Saturated Fat 0.667g 0.04g Leek
Monounsaturated Fat 1.251g 0.004g Corn grain
Polyunsaturated fat 2.163g 0.166g Corn grain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn grain Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Corn grain
Corn grain vs Rice
Rice
Corn grain
Corn grain vs Corn grits
Corn grits
Corn grain
Corn grain vs Corn nuts
Corn nuts
Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Leek
Leek vs Parsley
Parsley

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Corn grain
35%
Leek
Minerals Daily Need Coverage Score
63%
Corn grain
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.627g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Corn grain
Corn grain is lower in Sugar (difference - 3.26g)
Which food is cheaper?
Corn grain
Corn grain is cheaper (difference - $0.4)
Which food is richer in minerals?
Corn grain
Corn grain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.