Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Leek vs. Cereal — In-Depth Nutrition Comparison

Compare

The main differences between leek and cereal

  • Leek is richer in vitamin K, yet cereal is richer in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin C, and vitamin A.
  • Daily need coverage for vitamin B1 for cereal is 519% higher.
  • Leek contains less sodium.
  • Leek has a lower glycemic index than cereal.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

Infographic

Leek vs Cereal 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
4
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%
Cereal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +71.4%
Contains less SodiumSodium -97.5%
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%

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
4
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%
Cereal
7
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Contains more WaterWater +2095.8%
Contains more ProteinProtein +304%
Contains more FatsFats +260%
Contains more CarbsCarbs +513.8%
Contains more OtherOther +112.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Mono. FatMonounsaturated fat +5000%
Contains more Poly. FatPolyunsaturated fat +113.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Cereal DV% diff.
Vitamin B1 0.06mg 6.288mg 519%
Vitamin B6 0.233mg 5.986mg 443%
Iron 2.1mg 34.06mg 400%
Vitamin B2 0.03mg 3.87mg 295%
Vitamin B3 0.4mg 29.62mg 183%
Vitamin A 83µg 814µg 81%
Zinc 0.12mg 7.6mg 68%
Vitamin K 47µg 0µg 39%
Sodium 20mg 795mg 34%
Vitamin C 12mg 38.5mg 29%
Carbs 14.15g 86.85g 24%
Folate 64µg 16%
Calories 61kcal 378kcal 16%
Manganese 0.481mg 0.79mg 13%
Selenium 1µg 6.3µg 10%
Protein 1.5g 6.06g 9%
Phosphorus 35mg 77mg 6%
Vitamin E 0.92mg 0.08mg 6%
Calcium 59mg 10mg 5%
Copper 0.12mg 0.137mg 2%
Magnesium 28mg 19mg 2%
Vitamin B5 0.14mg 0.226mg 2%
Choline 9.5mg 2%
Potassium 180mg 105mg 2%
Fiber 1.8g 1.4g 2%
Fats 0.3g 1.08g 1%
Saturated fat 0.04g 0.26g 1%
Monounsaturated fat 0.004g 0.204g 1%
Polyunsaturated fat 0.166g 0.354g 1%
Net carbs 12.35g 85.45g N/A
Sugar 3.9g 10.35g N/A
Tryptophan 0.012mg 0.066mg 0%
Threonine 0.063mg 0.241mg 0%
Isoleucine 0.052mg 0.26mg 0%
Leucine 0.096mg 0.767mg 0%
Lysine 0.078mg 0.113mg 0%
Methionine 0.018mg 0.13mg 0%
Phenylalanine 0.055mg 0.365mg 0%
Valine 0.056mg 0.344mg 0%
Histidine 0.025mg 0.162mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
27%
Leek
371%
Cereal
Minerals Daily Need Coverage Score
26%
Leek
183%
Cereal

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 6.45g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 775mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.22g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 37)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.4)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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

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.