Leek vs. Bran raw — In-Depth Nutrition Comparison
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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.
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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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
44%
Minerals Daily Need Coverage Score
26%
195%
Comparison summary
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 1.288g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 24)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 2.45g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 16mg)
Which food is cheaper?
Bran raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.