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  6. Wheat Bread vs. Leek

Wheat Bread vs. Leek — In-Depth Nutrition Comparison

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Differences between wheat Bread and leek

  • Wheat Bread has more selenium, manganese, vitamin B3, vitamin B1, vitamin B2, iron, and phosphorus, while leek has more vitamin K and vitamin A.
  • Wheat Bread's daily need coverage for selenium is 59% higher.
  • Leek contains 30 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while leek contains 20mg.
  • Leek has a lower glycemic index. The glycemic index of leek is 32, while the glycemic index of wheat Bread is 60.

The food types used in this comparison are Bread, wheat, toasted and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Leek
Leek
1
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 MagnesiumMagnesium +110.7%
Contains more CalciumCalcium +179.7%
Contains more PotassiumPotassium +23.9%
Contains more IronIron +94.8%
Contains more CopperCopper +65%
Contains more ZincZinc +1125%
Contains more PhosphorusPhosphorus +437.1%
Contains more ManganeseManganese +186.3%
Contains more SeleniumSelenium +3240%
Contains less SodiumSodium -96.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Leek
Leek
5
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 +631.7%
Contains more Vitamin B2Vitamin B2 +1173.3%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B5Vitamin B5 +225.7%
Contains more FolateFolate +34.4%
Contains more CholineCholine +132.6%
Contains more Vitamin CVitamin C +5900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B6Vitamin B6 +52.3%
Contains more Vitamin KVitamin K +724.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Leek DV% diff.
Selenium 33.4µg 1µg 59%
Manganese 1.377mg 0.481mg 39%
Vitamin B3 6.25mg 0.4mg 37%
Vitamin K 5.7µg 47µg 34%
Vitamin B1 0.439mg 0.06mg 32%
Vitamin B2 0.382mg 0.03mg 27%
Iron 4.09mg 2.1mg 25%
Sodium 601mg 20mg 25%
Protein 12.96g 1.5g 23%
Phosphorus 188mg 35mg 22%
Carbs 55.77g 14.15g 14%
Calories 313kcal 61kcal 13%
Vitamin C 0.2mg 12mg 13%
Fiber 4.7g 1.8g 12%
Zinc 1.47mg 0.12mg 12%
Calcium 165mg 59mg 11%
Polyunsaturated fat 1.72g 0.166g 10%
Copper 0.198mg 0.12mg 9%
Vitamin A 0µg 83µg 9%
Magnesium 59mg 28mg 7%
Fats 4.27g 0.3g 6%
Vitamin B6 0.153mg 0.233mg 6%
Folate 86µg 64µg 6%
Vitamin B5 0.456mg 0.14mg 6%
Vitamin E 0.24mg 0.92mg 5%
Saturated fat 0.989g 0.04g 4%
Monounsaturated fat 1.019g 0.004g 3%
Choline 22.1mg 9.5mg 2%
Potassium 223mg 180mg 1%
Net carbs 51.07g 12.35g N/A
Sugar 6.42g 3.9g N/A
Tryptophan 0.092mg 0.012mg 0%
Threonine 0.299mg 0.063mg 0%
Isoleucine 0.258mg 0.052mg 0%
Leucine 0.461mg 0.096mg 0%
Lysine 0.215mg 0.078mg 0%
Methionine 0.105mg 0.018mg 0%
Phenylalanine 0.315mg 0.055mg 0%
Valine 0.31mg 0.056mg 0%
Histidine 0.15mg 0.025mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +764%
Contains more FatsFats +1323.3%
Contains more CarbsCarbs +294.1%
Contains more OtherOther +163.8%
Contains more WaterWater +242.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Leek
Leek
1
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 +25375%
Contains more Poly. FatPolyunsaturated fat +936.1%
Contains less Sat. FatSaturated fat -96%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.