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  6. Leek vs. Glutinous rice

Leek vs. Glutinous rice — In-Depth Nutrition Comparison

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Differences between leek and glutinous rice

  • Leek has more vitamin K, vitamin A, iron, vitamin B6, folate, vitamin C, manganese, copper, and vitamin E, while glutinous rice has more selenium.
  • Leek's daily need coverage for vitamin K is 39% higher.
  • Leek has a lower glycemic index. The glycemic index of leek is 32, while the glycemic index of glutinous rice is 98.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Rice, white, glutinous, unenriched, cooked.

Infographic

Leek vs Glutinous 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
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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +460%
Contains more CalciumCalcium +2850%
Contains more PotassiumPotassium +1700%
Contains more IronIron +1400%
Contains more CopperCopper +144.9%
Contains more PhosphorusPhosphorus +337.5%
Contains more ManganeseManganese +83.6%
Contains more ZincZinc +241.7%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +460%

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
10
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% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin B6Vitamin B6 +796.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6300%
Contains more CholineCholine +352.4%
Contains more Vitamin B5Vitamin B5 +53.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Glutinous rice DV% diff.
Vitamin K 47µg 0µg 39%
Iron 2.1mg 0.14mg 25%
Folate 64µg 1µg 16%
Vitamin B6 0.233mg 0.026mg 16%
Vitamin C 12mg 0mg 13%
Manganese 0.481mg 0.262mg 10%
Vitamin A 83µg 0µg 9%
Selenium 1µg 5.6µg 8%
Copper 0.12mg 0.049mg 8%
Vitamin E 0.92mg 0.04mg 6%
Calcium 59mg 2mg 6%
Potassium 180mg 10mg 5%
Magnesium 28mg 5mg 5%
Phosphorus 35mg 8mg 4%
Fiber 1.8g 1g 3%
Zinc 0.12mg 0.41mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Vitamin B5 0.14mg 0.215mg 2%
Calories 61kcal 97kcal 2%
Carbs 14.15g 21.09g 2%
Sodium 20mg 5mg 1%
Polyunsaturated fat 0.166g 0.069g 1%
Vitamin B2 0.03mg 0.013mg 1%
Vitamin B3 0.4mg 0.29mg 1%
Choline 9.5mg 2.1mg 1%
Protein 1.5g 2.02g 1%
Fats 0.3g 0.19g 0%
Net carbs 12.35g 20.09g N/A
Sugar 3.9g 0.05g N/A
Saturated fat 0.04g 0.039g 0%
Monounsaturated fat 0.004g 0.07g 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.063mg 0.072mg 0%
Isoleucine 0.052mg 0.087mg 0%
Leucine 0.096mg 0.167mg 0%
Lysine 0.078mg 0.073mg 0%
Methionine 0.018mg 0.047mg 0%
Phenylalanine 0.055mg 0.108mg 0%
Valine 0.056mg 0.123mg 0%
Histidine 0.025mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more FatsFats +57.9%
Contains more OtherOther +1400%
Contains more ProteinProtein +34.7%
Contains more CarbsCarbs +49%
~equal in Water ~76.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +140.6%
Contains more Mono. FatMonounsaturated fat +1650%
~equal in Saturated fat ~0.039g

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.