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  6. Corn grain vs. Leek

Corn grain vs. Leek — In-Depth Nutrition Comparison

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Significant differences between corn grain and leek

  • Corn grain has more vitamin B6, vitamin B1, selenium, phosphorus, magnesium, fiber, copper, and vitamin B3; however, leek is richer in vitamin K and vitamin A.
  • Leek covers your daily vitamin K needs 39% more than corn grain.
  • Leek has 16 times less selenium than corn grain. Corn grain has 15.5µg of selenium, while leek has 1µg.
  • Corn grain has a higher glycemic index. The glycemic index of corn grain is 52, while the glycemic index of leek is 32.

Specific food types used in this comparison are Corn grain, yellow and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Corn grain vs Leek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Leek
Leek
2
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 +353.6%
Contains more PotassiumPotassium +59.4%
Contains more IronIron +29%
Contains more CopperCopper +161.7%
Contains more ZincZinc +1741.7%
Contains more PhosphorusPhosphorus +500%
Contains more SeleniumSelenium +1450%
Contains more CalciumCalcium +742.9%
Contains less SodiumSodium -42.9%
~equal in Manganese ~0.481mg

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% 3.7% 9.8% 0% 96% 46% 68% 25% 144% 0% 0.75% 14% 0%
Leek
Leek
6
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 +541.7%
Contains more Vitamin B2Vitamin B2 +570%
Contains more Vitamin B3Vitamin B3 +806.8%
Contains more Vitamin B5Vitamin B5 +202.9%
Contains more Vitamin B6Vitamin B6 +167%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +654.5%
Contains more Vitamin EVitamin E +87.8%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +236.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn grain Leek DV% diff.
Vitamin K 0.3µg 47µg 39%
Vitamin B6 0.622mg 0.233mg 30%
Vitamin B1 0.385mg 0.06mg 27%
Selenium 15.5µg 1µg 26%
Phosphorus 210mg 35mg 25%
Magnesium 127mg 28mg 24%
Copper 0.314mg 0.12mg 22%
Fiber 7.3g 1.8g 22%
Vitamin B3 3.627mg 0.4mg 20%
Carbs 74.26g 14.15g 20%
Zinc 2.21mg 0.12mg 19%
Protein 9.42g 1.5g 16%
Calories 365kcal 61kcal 15%
Vitamin B2 0.201mg 0.03mg 13%
Polyunsaturated fat 2.163g 0.166g 13%
Vitamin C 0mg 12mg 13%
Folate 19µg 64µg 11%
Vitamin A 11µg 83µg 8%
Iron 2.71mg 2.1mg 8%
Fats 4.74g 0.3g 7%
Vitamin B5 0.424mg 0.14mg 6%
Calcium 7mg 59mg 5%
Monounsaturated fat 1.251g 0.004g 3%
Vitamin E 0.49mg 0.92mg 3%
Potassium 287mg 180mg 3%
Saturated fat 0.667g 0.04g 3%
Choline 9.5mg 2%
Sodium 35mg 20mg 1%
Net carbs 66.96g 12.35g N/A
Sugar 0.64g 3.9g N/A
Manganese 0.485mg 0.481mg 0%
Tryptophan 0.067mg 0.012mg 0%
Threonine 0.354mg 0.063mg 0%
Isoleucine 0.337mg 0.052mg 0%
Leucine 1.155mg 0.096mg 0%
Lysine 0.265mg 0.078mg 0%
Methionine 0.197mg 0.018mg 0%
Phenylalanine 0.463mg 0.055mg 0%
Valine 0.477mg 0.056mg 0%
Histidine 0.287mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 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 +528%
Contains more FatsFats +1480%
Contains more CarbsCarbs +424.8%
Contains more OtherOther +15.2%
Contains more WaterWater +700.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 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 +31175%
Contains more Poly. FatPolyunsaturated fat +1203%
Contains less Sat. FatSaturated fat -94%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.