Buckwheat vs. Leek — In-Depth Nutrition Comparison
Compare
What are the main differences between buckwheat and leek?
- Buckwheat is richer in magnesium, yet leek is richer in vitamin K, vitamin A, iron, vitamin C, folate, vitamin B6, vitamin E, and calcium.
- Leek's daily need coverage for vitamin K is 38% higher.
- Buckwheat has 2 times more phosphorus than leek. Buckwheat has 70mg of phosphorus, while leek has 35mg.
- Leek has a lower glycemic index than buckwheat.
We used Buckwheat groats, roasted, cooked and Leeks, (bulb and lower leaf-portion), raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +82.1% |
| Contains more CopperCopper | +21.7% |
| Contains more ZincZinc | +408.3% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +120% |
| Contains more CalciumCalcium | +742.9% |
| Contains more PotassiumPotassium | +104.5% |
| Contains more IronIron | +162.5% |
| Contains more ManganeseManganese | +19.4% |
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.
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B3Vitamin B3 | +135% |
| Contains more Vitamin B5Vitamin B5 | +156.4% |
| Contains more CholineCholine | +111.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +922.2% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B6Vitamin B6 | +202.6% |
| Contains more Vitamin KVitamin K | +2373.7% |
| Contains more FolateFolate | +357.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.9µg | 47µg | 38% |
| Iron | 0.8mg | 2.1mg | 16% |
| Vitamin C | 0mg | 12mg | 13% |
| Folate | 14µg | 64µg | 13% |
| Vitamin B6 | 0.077mg | 0.233mg | 12% |
| Vitamin A | 0µg | 83µg | 9% |
| Vitamin E | 0.09mg | 0.92mg | 6% |
| Magnesium | 51mg | 28mg | 5% |
| Calcium | 7mg | 59mg | 5% |
| Phosphorus | 70mg | 35mg | 5% |
| Vitamin B5 | 0.359mg | 0.14mg | 4% |
| Protein | 3.38g | 1.5g | 4% |
| Fiber | 2.7g | 1.8g | 4% |
| Zinc | 0.61mg | 0.12mg | 4% |
| Manganese | 0.403mg | 0.481mg | 3% |
| Vitamin B3 | 0.94mg | 0.4mg | 3% |
| Copper | 0.146mg | 0.12mg | 3% |
| Potassium | 88mg | 180mg | 3% |
| Choline | 20.1mg | 9.5mg | 2% |
| Calories | 92kcal | 61kcal | 2% |
| Vitamin B1 | 0.04mg | 0.06mg | 2% |
| Selenium | 2.2µg | 1µg | 2% |
| Carbs | 19.94g | 14.15g | 2% |
| Vitamin B2 | 0.039mg | 0.03mg | 1% |
| Sodium | 4mg | 20mg | 1% |
| Fats | 0.62g | 0.3g | 0% |
| Net carbs | 17.24g | 12.35g | N/A |
| Sugar | 0.9g | 3.9g | N/A |
| Saturated fat | 0.134g | 0.04g | 0% |
| Monounsaturated fat | 0.188g | 0.004g | 0% |
| Polyunsaturated fat | 0.188g | 0.166g | 0% |
| Tryptophan | 0.049mg | 0.012mg | 0% |
| Threonine | 0.129mg | 0.063mg | 0% |
| Isoleucine | 0.127mg | 0.052mg | 0% |
| Leucine | 0.212mg | 0.096mg | 0% |
| Lysine | 0.172mg | 0.078mg | 0% |
| Methionine | 0.044mg | 0.018mg | 0% |
| Phenylalanine | 0.133mg | 0.055mg | 0% |
| Valine | 0.173mg | 0.056mg | 0% |
| Histidine | 0.079mg | 0.025mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +125.3% |
| Contains more FatsFats | +106.7% |
| Contains more CarbsCarbs | +40.9% |
| Contains more OtherOther | +144.2% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4600% |
| Contains more Poly. FatPolyunsaturated fat | +13.3% |
| Contains less Sat. FatSaturated fat | -70.1% |
