Leek vs. Bran raw — In-Depth Nutrition Comparison
Compare
How are leek and bran raw different?
- Leek is higher in vitamin K and vitamin A; however, bran raw is richer in manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, iron, and copper.
- Daily need coverage for manganese for bran raw is 224% higher.
- Leek has a lower glycemic index (32) than bran raw (56).
Leeks, (bulb and lower leaf-portion), raw and Oat bran, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +739.3% |
| Contains more PotassiumPotassium | +214.4% |
| Contains more IronIron | +157.6% |
| Contains more CopperCopper | +235.8% |
| Contains more ZincZinc | +2491.7% |
| Contains more PhosphorusPhosphorus | +1997.1% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +1070.5% |
| Contains more SeleniumSelenium | +4420% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +41.2% |
| Contains more Vitamin KVitamin K | +1368.8% |
| Contains more FolateFolate | +23.1% |
| Contains more Vitamin B1Vitamin B1 | +1850% |
| Contains more Vitamin B2Vitamin B2 | +633.3% |
| Contains more Vitamin B3Vitamin B3 | +133.5% |
| Contains more Vitamin B5Vitamin B5 | +967.1% |
| Contains more CholineCholine | +238.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.481mg | 5.63mg | 224% |
| Phosphorus | 35mg | 734mg | 100% |
| Vitamin B1 | 0.06mg | 1.17mg | 93% |
| Selenium | 1µg | 45.2µg | 80% |
| Fiber | 1.8g | 15.4g | 54% |
| Magnesium | 28mg | 235mg | 49% |
| Iron | 2.1mg | 5.41mg | 41% |
| Vitamin K | 47µg | 3.2µg | 37% |
| Protein | 1.5g | 17.3g | 32% |
| Copper | 0.12mg | 0.403mg | 31% |
| Vitamin B5 | 0.14mg | 1.494mg | 27% |
| Zinc | 0.12mg | 3.11mg | 27% |
| Polyunsaturated fat | 0.166g | 2.766g | 17% |
| Carbs | 14.15g | 66.22g | 17% |
| Vitamin B2 | 0.03mg | 0.22mg | 15% |
| Vitamin C | 12mg | 0mg | 13% |
| Potassium | 180mg | 566mg | 11% |
| Fats | 0.3g | 7.03g | 10% |
| Calories | 61kcal | 246kcal | 9% |
| Vitamin A | 83µg | 0µg | 9% |
| Monounsaturated fat | 0.004g | 2.376g | 6% |
| Saturated fat | 0.04g | 1.328g | 6% |
| Vitamin B6 | 0.233mg | 0.165mg | 5% |
| Choline | 9.5mg | 32.2mg | 4% |
| Folate | 64µg | 52µg | 3% |
| Vitamin B3 | 0.4mg | 0.934mg | 3% |
| Vitamin E | 0.92mg | 1.01mg | 1% |
| Sodium | 20mg | 4mg | 1% |
| Net carbs | 12.35g | 50.82g | N/A |
| Calcium | 59mg | 58mg | 0% |
| Sugar | 3.9g | 1.45g | N/A |
| Tryptophan | 0.012mg | 0.335mg | 0% |
| Threonine | 0.063mg | 0.502mg | 0% |
| Isoleucine | 0.052mg | 0.668mg | 0% |
| Leucine | 0.096mg | 1.374mg | 0% |
| Lysine | 0.078mg | 0.76mg | 0% |
| Methionine | 0.018mg | 0.335mg | 0% |
| Phenylalanine | 0.055mg | 0.908mg | 0% |
| Valine | 0.056mg | 0.964mg | 0% |
| Histidine | 0.025mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1167.2% |
| Contains more ProteinProtein | +1053.3% |
| Contains more FatsFats | +2243.3% |
| Contains more CarbsCarbs | +368% |
| Contains more OtherOther | +176.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97% |
| Contains more Mono. FatMonounsaturated fat | +59300% |
| Contains more Poly. FatPolyunsaturated fat | +1566.3% |