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  6. Leek vs. Millet raw

Leek vs. Millet raw — In-Depth Nutrition Comparison

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What are the differences between leek and millet raw?

  • Leek is higher in vitamin K and vitamin A, yet millet raw is higher in copper, manganese, phosphorus, vitamin B1, vitamin B3, fiber, magnesium, and vitamin B2.
  • Millet raw's daily need coverage for copper is 70% more.
  • The glycemic index of leek is lower.

We used Leeks, (bulb and lower leaf-portion), raw and Millet, raw types in this article.

Infographic

Leek vs Millet 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
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +637.5%
Contains more MagnesiumMagnesium +307.1%
Contains more IronIron +43.3%
Contains more CopperCopper +525%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +714.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +239.3%
Contains more SeleniumSelenium +170%
~equal in Potassium ~195mg

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
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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1740%
Contains more Vitamin KVitamin K +5122.2%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +601.7%
Contains more Vitamin B2Vitamin B2 +866.7%
Contains more Vitamin B3Vitamin B3 +1080%
Contains more Vitamin B5Vitamin B5 +505.7%
Contains more Vitamin B6Vitamin B6 +64.8%
Contains more FolateFolate +32.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Millet raw DV% diff.
Copper 0.12mg 0.75mg 70%
Manganese 0.481mg 1.632mg 50%
Vitamin K 47µg 0.9µg 38%
Phosphorus 35mg 285mg 36%
Vitamin B1 0.06mg 0.421mg 30%
Fiber 1.8g 8.5g 27%
Vitamin B3 0.4mg 4.72mg 27%
Vitamin B2 0.03mg 0.29mg 20%
Carbs 14.15g 72.85g 20%
Magnesium 28mg 114mg 20%
Protein 1.5g 11.02g 19%
Calories 61kcal 378kcal 16%
Zinc 0.12mg 1.68mg 14%
Vitamin B5 0.14mg 0.848mg 14%
Polyunsaturated fat 0.166g 2.134g 13%
Vitamin C 12mg 0mg 13%
Vitamin B6 0.233mg 0.384mg 12%
Iron 2.1mg 3.01mg 11%
Vitamin A 83µg 0µg 9%
Vitamin E 0.92mg 0.05mg 6%
Fats 0.3g 4.22g 6%
Folate 64µg 85µg 5%
Calcium 59mg 8mg 5%
Saturated fat 0.04g 0.723g 3%
Selenium 1µg 2.7µg 3%
Choline 9.5mg 2%
Monounsaturated fat 0.004g 0.773g 2%
Sodium 20mg 5mg 1%
Net carbs 12.35g 64.35g N/A
Potassium 180mg 195mg 0%
Sugar 3.9g N/A
Tryptophan 0.012mg 0.119mg 0%
Threonine 0.063mg 0.353mg 0%
Isoleucine 0.052mg 0.465mg 0%
Leucine 0.096mg 1.4mg 0%
Lysine 0.078mg 0.212mg 0%
Methionine 0.018mg 0.221mg 0%
Phenylalanine 0.055mg 0.58mg 0%
Valine 0.056mg 0.578mg 0%
Histidine 0.025mg 0.236mg 0%

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% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +857.3%
Contains more ProteinProtein +634.7%
Contains more FatsFats +1306.7%
Contains more CarbsCarbs +414.8%
Contains more OtherOther +208.6%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +19225%
Contains more Poly. FatPolyunsaturated fat +1185.5%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.