Cereal vs. Leek — In-Depth Nutrition Comparison
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The main differences between cereal and leek
- Cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin C, and vitamin A, yet leek is richer in vitamin K.
- Daily need coverage for vitamin B1 for cereal is 519% higher.
- Cereal contains 129 times more vitamin B2 than leek. Cereal contains 3.87mg of vitamin B2, while leek contains 0.03mg.
- Leek contains less sodium.
- Leek has a lower glycemic index than cereal.
Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Leeks, (bulb and lower leaf-portion), raw.
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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.
| Contains more IronIron | +1521.9% |
| Contains more CopperCopper | +14.2% |
| Contains more ZincZinc | +6233.3% |
| Contains more PhosphorusPhosphorus | +120% |
| Contains more ManganeseManganese | +64.2% |
| Contains more SeleniumSelenium | +530% |
| Contains more MagnesiumMagnesium | +47.4% |
| Contains more CalciumCalcium | +490% |
| Contains more PotassiumPotassium | +71.4% |
| Contains less SodiumSodium | -97.5% |
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 CVitamin C | +220.8% |
| Contains more Vitamin AVitamin A | +880.7% |
| Contains more Vitamin B1Vitamin B1 | +10380% |
| Contains more Vitamin B2Vitamin B2 | +12800% |
| Contains more Vitamin B3Vitamin B3 | +7305% |
| Contains more Vitamin B5Vitamin B5 | +61.4% |
| Contains more Vitamin B6Vitamin B6 | +2469.1% |
| Contains more Vitamin EVitamin E | +1050% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.06mg | 519% |
| Vitamin B6 | 5.986mg | 0.233mg | 443% |
| Iron | 34.06mg | 2.1mg | 400% |
| Vitamin B2 | 3.87mg | 0.03mg | 295% |
| Vitamin B3 | 29.62mg | 0.4mg | 183% |
| Vitamin A | 814µg | 83µg | 81% |
| Zinc | 7.6mg | 0.12mg | 68% |
| Vitamin K | 0µg | 47µg | 39% |
| Sodium | 795mg | 20mg | 34% |
| Vitamin C | 38.5mg | 12mg | 29% |
| Carbs | 86.85g | 14.15g | 24% |
| Folate | 64µg | 16% | |
| Calories | 378kcal | 61kcal | 16% |
| Manganese | 0.79mg | 0.481mg | 13% |
| Selenium | 6.3µg | 1µg | 10% |
| Protein | 6.06g | 1.5g | 9% |
| Phosphorus | 77mg | 35mg | 6% |
| Vitamin E | 0.08mg | 0.92mg | 6% |
| Calcium | 10mg | 59mg | 5% |
| Copper | 0.137mg | 0.12mg | 2% |
| Magnesium | 19mg | 28mg | 2% |
| Vitamin B5 | 0.226mg | 0.14mg | 2% |
| Choline | 9.5mg | 2% | |
| Potassium | 105mg | 180mg | 2% |
| Fiber | 1.4g | 1.8g | 2% |
| Fats | 1.08g | 0.3g | 1% |
| Saturated fat | 0.26g | 0.04g | 1% |
| Monounsaturated fat | 0.204g | 0.004g | 1% |
| Polyunsaturated fat | 0.354g | 0.166g | 1% |
| Net carbs | 85.45g | 12.35g | N/A |
| Sugar | 10.35g | 3.9g | N/A |
| Tryptophan | 0.066mg | 0.012mg | 0% |
| Threonine | 0.241mg | 0.063mg | 0% |
| Isoleucine | 0.26mg | 0.052mg | 0% |
| Leucine | 0.767mg | 0.096mg | 0% |
| Lysine | 0.113mg | 0.078mg | 0% |
| Methionine | 0.13mg | 0.018mg | 0% |
| Phenylalanine | 0.365mg | 0.055mg | 0% |
| Valine | 0.344mg | 0.056mg | 0% |
| Histidine | 0.162mg | 0.025mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +304% |
| Contains more FatsFats | +260% |
| Contains more CarbsCarbs | +513.8% |
| Contains more OtherOther | +112.4% |
| Contains more WaterWater | +2095.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5000% |
| Contains more Poly. FatPolyunsaturated fat | +113.3% |
| Contains less Sat. FatSaturated fat | -84.6% |
