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

Leek vs. Cornmeal — In-Depth Nutrition Comparison

Compare

How are leek and cornmeal different?

  • Leek is richer in vitamin K, vitamin A, manganese, and vitamin C, while cornmeal is higher in vitamin B1, folate, vitamin B3, iron, vitamin B2, and selenium.
  • Cornmeal covers your daily need for vitamin B1, 41% more than leek.
  • Cornmeal has a higher glycemic index (68) than leek (32).

Leeks, (bulb and lower leaf-portion), raw and Cornmeal, degermed, enriched, yellow types were used in this article.

Infographic

Leek vs Cornmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +1866.7%
Contains more PotassiumPotassium +26.8%
Contains more CopperCopper +57.9%
Contains more ManganeseManganese +176.4%
Contains more MagnesiumMagnesium +14.3%
Contains more IronIron +107.6%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +182.9%
Contains less SodiumSodium -65%
Contains more SeleniumSelenium +950%

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
5
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%
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% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +654.5%
Contains more Vitamin EVitamin E +666.7%
Contains more Vitamin B6Vitamin B6 +28%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +818.3%
Contains more Vitamin B2Vitamin B2 +1173.3%
Contains more Vitamin B3Vitamin B3 +1142%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more FolateFolate +226.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +642.4%
Contains more OtherOther +105.9%
Contains more ProteinProtein +374%
Contains more FatsFats +483.3%
Contains more CarbsCarbs +461.5%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -81.8%
Contains more Mono. FatMonounsaturated fat +9650%
Contains more Poly. FatPolyunsaturated fat +398.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Cornmeal DV% diff.
Vitamin B1 0.06mg 0.551mg 41%
Vitamin K 47µg 0µg 39%
Folate 64µg 209µg 36%
Starch 73.3g 30%
Vitamin B3 0.4mg 4.968mg 29%
Iron 2.1mg 4.36mg 28%
Vitamin B2 0.03mg 0.382mg 27%
Carbs 14.15g 79.45g 22%
Selenium 1µg 10.5µg 17%
Calories 61kcal 370kcal 15%
Vitamin C 12mg 0mg 13%
Manganese 0.481mg 0.174mg 13%
Protein 1.5g 7.11g 11%
Phosphorus 35mg 99mg 9%
Vitamin A 83µg 11µg 8%
Fiber 1.8g 3.9g 8%
Calcium 59mg 3mg 6%
Vitamin E 0.92mg 0.12mg 5%
Zinc 0.12mg 0.66mg 5%
Copper 0.12mg 0.076mg 5%
Vitamin B6 0.233mg 0.182mg 4%
Polyunsaturated fat 0.166g 0.828g 4%
Vitamin B5 0.14mg 0.24mg 2%
Fats 0.3g 1.75g 2%
Sodium 20mg 7mg 1%
Potassium 180mg 142mg 1%
Monounsaturated fat 0.004g 0.39g 1%
Magnesium 28mg 32mg 1%
Saturated fat 0.04g 0.22g 1%
Net carbs 12.35g 75.55g N/A
Sugar 3.9g 1.61g N/A
Choline 9.5mg 8.6mg 0%
Tryptophan 0.012mg 0.038mg 0%
Threonine 0.063mg 0.172mg 0%
Isoleucine 0.052mg 0.242mg 0%
Leucine 0.096mg 1.006mg 0%
Lysine 0.078mg 0.105mg 0%
Methionine 0.018mg 0.162mg 0%
Phenylalanine 0.055mg 0.366mg 0%
Valine 0.056mg 0.337mg 0%
Histidine 0.025mg 0.172mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Cornmeal
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
42%
Cornmeal
Minerals Daily Need Coverage Score
26%
Leek
37%
Cornmeal

Comparison summary

Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.18g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 36)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 2.29g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.