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  6. Leek vs. Arborio rice

Leek vs. Arborio rice — In-Depth Nutrition Comparison

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How are Leek and Arborio rice different?

  • Leek is higher in Vitamin B6, Vitamin C, Vitamin A RAE, Iron, Calcium, Manganese, and Copper, however, Arborio rice is richer in Selenium, Vitamin B1, and Vitamin B3.
  • Daily need coverage for Vitamin B6 from Leek is 13% higher.

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

Infographic

Leek vs Arborio rice 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.
Leek
Leek
7
:
3
Arborio rice
Arborio rice
Contains more Calcium +5800%
Contains more Iron +43.8%
Contains more Magnesium +250%
Contains more Potassium +592.3%
Contains more Copper +66.7%
Contains more Manganese +34.7%
Contains less Sodium -100%
Contains more Zinc +233.3%
Contains more Selenium +650%
Equal in Phosphorus - 33
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +5800%
Contains more Iron +43.8%
Contains more Magnesium +250%
Contains more Potassium +592.3%
Contains more Copper +66.7%
Contains more Manganese +34.7%
Contains less Sodium -100%
Contains more Zinc +233.3%
Contains more Selenium +650%
Equal in Phosphorus - 33

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.
Leek
Leek
7
:
3
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B6 +294.9%
Contains more Vitamin B1 +173.3%
Contains more Vitamin B3 +273.3%
Contains more Vitamin B5 +183.6%
Equal in Folate - 59
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B6 +294.9%
Contains more Vitamin B1 +173.3%
Contains more Vitamin B3 +273.3%
Contains more Vitamin B5 +183.6%
Equal in Folate - 59

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
:
1
Arborio rice
Arborio rice
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated fat +232%
Contains more Monounsaturated Fat +1350%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -21.6%
Contains more Polyunsaturated fat +232%
Contains more Monounsaturated Fat +1350%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Arborio rice
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 Leek Arborio rice Opinion
Net carbs 12.35g 28.73g Arborio rice
Protein 1.5g 2.36g Arborio rice
Fats 0.3g 0.19g Leek
Carbs 14.15g 28.73g Arborio rice
Calories 61kcal 130kcal Arborio rice
Sugar 3.9g Arborio rice
Fiber 1.8g Leek
Calcium 59mg 1mg Leek
Iron 2.1mg 1.46mg Leek
Magnesium 28mg 8mg Leek
Phosphorus 35mg 33mg Leek
Potassium 180mg 26mg Leek
Sodium 20mg 0mg Arborio rice
Zinc 0.12mg 0.4mg Arborio rice
Copper 0.12mg 0.072mg Leek
Manganese 0.481mg 0.357mg Leek
Selenium 1µg 7.5µg Arborio rice
Vitamin A 1667IU 0IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg Leek
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0.164mg Arborio rice
Vitamin B2 0.03mg 0.016mg Leek
Vitamin B3 0.4mg 1.493mg Arborio rice
Vitamin B5 0.14mg 0.397mg Arborio rice
Vitamin B6 0.233mg 0.059mg Leek
Folate 64µg 59µg Leek
Vitamin K 47µg Leek
Tryptophan 0.012mg 0.027mg Arborio rice
Threonine 0.063mg 0.084mg Arborio rice
Isoleucine 0.052mg 0.102mg Arborio rice
Leucine 0.096mg 0.195mg Arborio rice
Lysine 0.078mg 0.085mg Arborio rice
Methionine 0.018mg 0.056mg Arborio rice
Phenylalanine 0.055mg 0.126mg Arborio rice
Valine 0.056mg 0.144mg Arborio rice
Histidine 0.025mg 0.056mg Arborio rice
Saturated Fat 0.04g 0.051g Leek
Monounsaturated Fat 0.004g 0.058g Arborio rice
Polyunsaturated fat 0.166g 0.05g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
13%
Arborio rice
Minerals Daily Need Coverage Score
26%
Leek
20%
Arborio rice

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.