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  6. Leek vs. Millet flour

Leek vs. Millet flour — In-Depth Nutrition Comparison

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Summary of differences between Leek and Millet flour

  • Leek has more Vitamin K, however, Millet flour is higher in Selenium, Copper, Phosphorus, Vitamin B3, Vitamin B1, Iron, Zinc, Manganese, and Vitamin B5.
  • Millet flour covers your daily need of Selenium 58% more than Leek.
  • Leek has 59 times more Vitamin K than Millet flour. While Leek has 47µg of Vitamin K, Millet flour has only 0.8µg.

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

Infographic

Leek vs Millet flour 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
1
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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +321.4%
Contains more MagnesiumMagnesium +325%
Contains more PotassiumPotassium +24.4%
Contains more IronIron +87.6%
Contains more CopperCopper +345.8%
Contains more ZincZinc +2091.7%
Contains more PhosphorusPhosphorus +714.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +3170%

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% 100% 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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +736.4%
Contains more Vitamin KVitamin K +5775%
Contains more FolateFolate +52.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +588.3%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +1405%
Contains more Vitamin B5Vitamin B5 +805%
Contains more Vitamin B6Vitamin B6 +59.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more WaterWater +857.3%
Contains more ProteinProtein +616.7%
Contains more FatsFats +1316.7%
Contains more CarbsCarbs +430.9%
Contains more OtherOther +15.2%

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
13% 23% 64%
Saturated Fat: Sat. Fat 0.536 g
Monounsaturated Fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains less Sat. FatSaturated Fat -92.5%
Contains more Mono. FatMonounsaturated Fat +23000%
Contains more Poly. FatPolyunsaturated fat +1477.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Millet flour Opinion
Calories 61kcal 382kcal Millet flour
Protein 1.5g 10.75g Millet flour
Fats 0.3g 4.25g Millet flour
Vitamin C 12mg 0mg Leek
Net carbs 12.35g 71.62g Millet flour
Carbs 14.15g 75.12g Millet flour
Magnesium 28mg 119mg Millet flour
Calcium 59mg 14mg Leek
Potassium 180mg 224mg Millet flour
Iron 2.1mg 3.94mg Millet flour
Sugar 3.9g 1.66g Millet flour
Fiber 1.8g 3.5g Millet flour
Copper 0.12mg 0.535mg Millet flour
Zinc 0.12mg 2.63mg Millet flour
Starch 69.88g Millet flour
Phosphorus 35mg 285mg Millet flour
Sodium 20mg 4mg Millet flour
Vitamin A 1667IU Leek
Vitamin A 83µg Leek
Vitamin E 0.92mg 0.11mg Leek
Manganese 0.481mg 1.002mg Millet flour
Selenium 1µg 32.7µg Millet flour
Vitamin B1 0.06mg 0.413mg Millet flour
Vitamin B2 0.03mg 0.073mg Millet flour
Vitamin B3 0.4mg 6.02mg Millet flour
Vitamin B5 0.14mg 1.267mg Millet flour
Vitamin B6 0.233mg 0.372mg Millet flour
Vitamin K 47µg 0.8µg Leek
Folate 64µg 42µg Leek
Trans Fat 0g 0.002g Leek
Choline 9.5mg Leek
Saturated Fat 0.04g 0.536g Leek
Monounsaturated Fat 0.004g 0.924g Millet flour
Polyunsaturated fat 0.166g 2.618g Millet flour
Tryptophan 0.012mg 0.17mg Millet flour
Threonine 0.063mg 0.354mg Millet flour
Isoleucine 0.052mg 0.473mg Millet flour
Leucine 0.096mg 1.537mg Millet flour
Lysine 0.078mg 0.144mg Millet flour
Methionine 0.018mg 0.319mg Millet flour
Phenylalanine 0.055mg 0.675mg Millet flour
Valine 0.056mg 0.584mg Millet flour
Histidine 0.025mg 0.257mg Millet flour
Omega-3 - ALA 0.044g Millet flour
Omega-6 - Eicosadienoic acid 0.002g Millet flour
Omega-6 - Linoleic acid 2.549g Millet flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Leek
33%
Millet flour
Minerals Daily Need Coverage Score
26%
Leek
94%
Millet flour

Comparison summary

Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 2.24g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 16mg)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $0.4)
Which food is richer in minerals?
Millet flour
Millet flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.496g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.