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Arborio rice vs. Leek — In-Depth Nutrition Comparison

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How are arborio rice and leek different?

  • Arborio rice is higher in selenium, vitamin B1, and vitamin B3; however, leek is richer in vitamin A, vitamin B6, vitamin C, iron, calcium, manganese, and copper.
  • Daily need coverage for vitamin A for leek is 33% higher.
  • Arborio rice contains 8 times more selenium than leek. While arborio rice contains 7.5µg of selenium, leek contains only 1µg.
  • Leek has a lower glycemic index (32) than arborio rice (69).

Rice, white, short-grain, enriched, cooked and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Arborio rice vs Leek infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Leek
6
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 ZincZinc +233.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +5800%
Contains more PotassiumPotassium +592.3%
Contains more IronIron +43.8%
Contains more CopperCopper +66.7%
Contains more ManganeseManganese +34.7%
~equal in Phosphorus ~35mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Leek
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +173.3%
Contains more Vitamin B3Vitamin B3 +273.3%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B6Vitamin B6 +294.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +57.3%
Contains more CarbsCarbs +103%
Contains more FatsFats +57.9%
Contains more WaterWater +21.1%
Contains more OtherOther +452.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Leek
2
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 more Mono. FatMonounsaturated fat +1350%
Contains less Sat. FatSaturated fat -21.6%
Contains more Poly. FatPolyunsaturated fat +232%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Arborio rice Leek DV% diff.
Vitamin K 47µg 39%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.059mg 0.233mg 13%
Selenium 7.5µg 1µg 12%
Vitamin B1 0.164mg 0.06mg 9%
Vitamin A 0µg 83µg 9%
Iron 1.46mg 2.1mg 8%
Fiber 1.8g 7%
Vitamin B3 1.493mg 0.4mg 7%
Calcium 1mg 59mg 6%
Vitamin E 0.92mg 6%
Magnesium 8mg 28mg 5%
Vitamin B5 0.397mg 0.14mg 5%
Copper 0.072mg 0.12mg 5%
Carbs 28.73g 14.15g 5%
Manganese 0.357mg 0.481mg 5%
Potassium 26mg 180mg 5%
Calories 130kcal 61kcal 3%
Zinc 0.4mg 0.12mg 3%
Protein 2.36g 1.5g 2%
Choline 9.5mg 2%
Sodium 0mg 20mg 1%
Polyunsaturated fat 0.05g 0.166g 1%
Vitamin B2 0.016mg 0.03mg 1%
Folate 59µg 64µg 1%
Fats 0.19g 0.3g 0%
Net carbs 28.73g 12.35g N/A
Sugar 3.9g N/A
Phosphorus 33mg 35mg 0%
Saturated fat 0.051g 0.04g 0%
Monounsaturated fat 0.058g 0.004g 0%
Tryptophan 0.027mg 0.012mg 0%
Threonine 0.084mg 0.063mg 0%
Isoleucine 0.102mg 0.052mg 0%
Leucine 0.195mg 0.096mg 0%
Lysine 0.085mg 0.078mg 0%
Methionine 0.056mg 0.018mg 0%
Phenylalanine 0.126mg 0.055mg 0%
Valine 0.144mg 0.056mg 0%
Histidine 0.056mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Arborio rice
27%
Leek
Minerals Daily Need Coverage Score
20%
Arborio rice
26%
Leek

Comparison summary

Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.011g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 37)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.6)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 20mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.