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  6. Leek vs. Corn raw

Leek vs. Corn raw — In-Depth Nutrition Comparison

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Summary of differences between leek and corn raw

  • Leek has more vitamin K, vitamin A, iron, manganese, vitamin B6, and copper; however, corn raw is higher in vitamin B5, vitamin B3, vitamin B1, and phosphorus.
  • Leek covers your daily need for vitamin K, 39% more than corn raw.
  • Leek has 9 times more vitamin A than corn raw. While leek has 1667IU of vitamin A, corn raw has only 187IU.
  • The glycemic index of corn raw is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Corn, sweet, yellow, raw.

Infographic

Leek vs Corn raw 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
5
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +2850%
Contains more IronIron +303.8%
Contains more CopperCopper +122.2%
Contains more ManganeseManganese +195.1%
Contains more SeleniumSelenium +66.7%
Contains more MagnesiumMagnesium +32.1%
Contains more PotassiumPotassium +50%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +154.3%
Contains less SodiumSodium -25%

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
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%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin AVitamin A +822.2%
Contains more Vitamin EVitamin E +1214.3%
Contains more Vitamin B6Vitamin B6 +150.5%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +52.4%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +342.5%
Contains more Vitamin B5Vitamin B5 +412.1%
Contains more CholineCholine +142.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Corn raw DV% diff.
Vitamin K 47µg 0.3µg 39%
Iron 2.1mg 0.52mg 20%
Manganese 0.481mg 0.163mg 14%
Vitamin B5 0.14mg 0.717mg 12%
Vitamin B6 0.233mg 0.093mg 11%
Vitamin B3 0.4mg 1.77mg 9%
Phosphorus 35mg 89mg 8%
Vitamin B1 0.06mg 0.155mg 8%
Vitamin A 83µg 9µg 8%
Copper 0.12mg 0.054mg 7%
Vitamin C 12mg 6.8mg 6%
Calcium 59mg 2mg 6%
Vitamin E 0.92mg 0.07mg 6%
Folate 64µg 42µg 6%
Protein 1.5g 3.27g 4%
Zinc 0.12mg 0.46mg 3%
Potassium 180mg 270mg 3%
Starch 5.7g 2%
Polyunsaturated fat 0.166g 0.487g 2%
Choline 9.5mg 23mg 2%
Magnesium 28mg 37mg 2%
Carbs 14.15g 18.7g 2%
Fructose 1.94g 2%
Fats 0.3g 1.35g 2%
Vitamin B2 0.03mg 0.055mg 2%
Saturated fat 0.04g 0.325g 1%
Monounsaturated fat 0.004g 0.432g 1%
Calories 61kcal 86kcal 1%
Selenium 1µg 0.6µg 1%
Fiber 1.8g 2g 1%
Net carbs 12.35g 16.7g N/A
Sugar 3.9g 6.26g N/A
Sodium 20mg 15mg 0%
Tryptophan 0.012mg 0.023mg 0%
Threonine 0.063mg 0.129mg 0%
Isoleucine 0.052mg 0.129mg 0%
Leucine 0.096mg 0.348mg 0%
Lysine 0.078mg 0.137mg 0%
Methionine 0.018mg 0.067mg 0%
Phenylalanine 0.055mg 0.15mg 0%
Valine 0.056mg 0.185mg 0%
Histidine 0.025mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more OtherOther +66.7%
Contains more ProteinProtein +118%
Contains more FatsFats +350%
Contains more CarbsCarbs +32.2%
~equal in Water ~76.05g

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -87.7%
Contains more Mono. FatMonounsaturated fat +10700%
Contains more Poly. FatPolyunsaturated fat +193.4%

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.