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  6. Leek vs. Bran

Leek vs. Bran — In-Depth Nutrition Comparison

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Significant differences between Leek and Bran

  • Leek has more Vitamin B6, Iron, Folate, Vitamin C, Vitamin A RAE, and Copper, however, Bran is richer in Manganese, Selenium, Phosphorus, and Vitamin B1.
  • Bran covers your daily Manganese needs 21% more than Leek.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Oat bran, cooked.

Infographic

Leek vs Bran 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.
Leek
Leek
4
:
6
Bran
Bran
Contains more Calcium +490%
Contains more Iron +138.6%
Contains more Potassium +95.7%
Contains more Copper +81.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +240%
Contains less Sodium -95%
Contains more Zinc +341.7%
Contains more Manganese +100.4%
Contains more Selenium +670%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Bran
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 33% 29% 51% 9% 1% 15% 22% 126% 43%
Contains more Calcium +490%
Contains more Iron +138.6%
Contains more Potassium +95.7%
Contains more Copper +81.8%
Contains more Magnesium +42.9%
Contains more Phosphorus +240%
Contains less Sodium -95%
Contains more Zinc +341.7%
Contains more Manganese +100.4%
Contains more Selenium +670%

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.
Leek
Leek
7
:
3
Bran
Bran
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B6 +832%
Contains more Folate +966.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B5 +55%
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%
Bran
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 40% 8% 3% 14% 6% 5% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +177.8%
Contains more Vitamin B6 +832%
Contains more Folate +966.7%
Contains more Vitamin B1 +166.7%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B5 +55%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Bran
Bran
Contains more Carbs +23.7%
Contains more Other +114.3%
Contains more Protein +114%
Contains more Fats +186.7%
Equal in Water - 84
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Bran
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more Carbs +23.7%
Contains more Other +114.3%
Contains more Protein +114%
Contains more Fats +186.7%
Equal in Water - 84

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Bran
Bran
Contains less Saturated Fat -75.5%
Contains more Monounsaturated Fat +7175%
Contains more Polyunsaturated fat +104.2%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Bran
21% 37% 43%
Saturated Fat: 0.163 g
Monounsaturated Fat: 0.291 g
Polyunsaturated fat: 0.339 g
Contains less Saturated Fat -75.5%
Contains more Monounsaturated Fat +7175%
Contains more Polyunsaturated fat +104.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Bran Opinion
Net carbs 12.35g 8.84g Leek
Protein 1.5g 3.21g Bran
Fats 0.3g 0.86g Bran
Carbs 14.15g 11.44g Leek
Calories 61kcal 40kcal Leek
Sugar 3.9g Bran
Fiber 1.8g 2.6g Bran
Calcium 59mg 10mg Leek
Iron 2.1mg 0.88mg Leek
Magnesium 28mg 40mg Bran
Phosphorus 35mg 119mg Bran
Potassium 180mg 92mg Leek
Sodium 20mg 1mg Bran
Zinc 0.12mg 0.53mg Bran
Copper 0.12mg 0.066mg Leek
Manganese 0.481mg 0.964mg Bran
Selenium 1µg 7.7µg Bran
Vitamin A 1667IU 0IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg Leek
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0.16mg Bran
Vitamin B2 0.03mg 0.034mg Bran
Vitamin B3 0.4mg 0.144mg Leek
Vitamin B5 0.14mg 0.217mg Bran
Vitamin B6 0.233mg 0.025mg Leek
Folate 64µg 6µg Leek
Vitamin K 47µg Leek
Tryptophan 0.012mg 0.057mg Bran
Threonine 0.063mg 0.086mg Bran
Isoleucine 0.052mg 0.114mg Bran
Leucine 0.096mg 0.235mg Bran
Lysine 0.078mg 0.13mg Bran
Methionine 0.018mg 0.057mg Bran
Phenylalanine 0.055mg 0.155mg Bran
Valine 0.056mg 0.165mg Bran
Histidine 0.025mg 0.07mg Bran
Saturated Fat 0.04g 0.163g Leek
Monounsaturated Fat 0.004g 0.291g Bran
Polyunsaturated fat 0.166g 0.339g Bran

Which food is preferable for your diet?

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

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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%
Leek
6%
Bran
Minerals Daily Need Coverage Score
26%
Leek
33%
Bran

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.123g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Bran
Bran is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Bran
Bran contains less Sodium (difference - 19mg)
Which food is cheaper?
Bran
Bran is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.