Leek vs. Oatmeal — In-Depth Nutrition Comparison
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How are leek and oatmeal different?
- Leek is higher in vitamin K, vitamin A, vitamin C, and copper; however, oatmeal is richer in iron, vitamin B1, vitamin B3, vitamin B2, selenium, and phosphorus.
- Daily need coverage for iron for oatmeal is 48% higher.
- Leek has a lower glycemic index (32) than oatmeal (79).
Leeks, (bulb and lower leaf-portion), raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 PotassiumPotassium | +195.1% |
| Contains more CopperCopper | +81.8% |
| Contains less SodiumSodium | -59.2% |
| Contains more CalciumCalcium | +35.6% |
| Contains more IronIron | +183.8% |
| Contains more ZincZinc | +416.7% |
| Contains more PhosphorusPhosphorus | +120% |
| Contains more ManganeseManganese | +16% |
| Contains more SeleniumSelenium | +400% |
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 EVitamin E | +1214.3% |
| Contains more Vitamin KVitamin K | +11650% |
| Contains more FolateFolate | +45.5% |
| Contains more CholineCholine | +102.1% |
| Contains more Vitamin AVitamin A | +56.6% |
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +616.7% |
| Contains more Vitamin B3Vitamin B3 | +656.3% |
| Contains more Vitamin B5Vitamin B5 | +126.4% |
| Contains more Vitamin B6Vitamin B6 | +24.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 5.96mg | 48% |
| Vitamin K | 47µg | 0.4µg | 39% |
| Vitamin B1 | 0.06mg | 0.26mg | 17% |
| Vitamin B3 | 0.4mg | 3.025mg | 16% |
| Vitamin B2 | 0.03mg | 0.215mg | 14% |
| Vitamin C | 12mg | 0mg | 13% |
| Selenium | 1µg | 5µg | 7% |
| Copper | 0.12mg | 0.066mg | 6% |
| Vitamin E | 0.92mg | 0.07mg | 6% |
| Phosphorus | 35mg | 77mg | 6% |
| Zinc | 0.12mg | 0.62mg | 5% |
| Vitamin A | 83µg | 130µg | 5% |
| Folate | 64µg | 44µg | 5% |
| Vitamin B6 | 0.233mg | 0.29mg | 4% |
| Vitamin B5 | 0.14mg | 0.317mg | 4% |
| Potassium | 180mg | 61mg | 4% |
| Starch | 10.37g | 4% | |
| Manganese | 0.481mg | 0.558mg | 3% |
| Polyunsaturated fat | 0.166g | 0.426g | 2% |
| Calcium | 59mg | 80mg | 2% |
| Protein | 1.5g | 2.37g | 2% |
| Fats | 0.3g | 1.36g | 2% |
| Sodium | 20mg | 49mg | 1% |
| Choline | 9.5mg | 4.7mg | 1% |
| Monounsaturated fat | 0.004g | 0.391g | 1% |
| Carbs | 14.15g | 11.67g | 1% |
| Saturated fat | 0.04g | 0.226g | 1% |
| Calories | 61kcal | 68kcal | 0% |
| Net carbs | 12.35g | 9.97g | N/A |
| Magnesium | 28mg | 26mg | 0% |
| Sugar | 3.9g | 0.46g | N/A |
| Fiber | 1.8g | 1.7g | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.012mg | 0.04mg | 0% |
| Threonine | 0.063mg | 0.083mg | 0% |
| Isoleucine | 0.052mg | 0.105mg | 0% |
| Leucine | 0.096mg | 0.2mg | 0% |
| Lysine | 0.078mg | 0.135mg | 0% |
| Methionine | 0.018mg | 0.04mg | 0% |
| Phenylalanine | 0.055mg | 0.13mg | 0% |
| Valine | 0.056mg | 0.151mg | 0% |
| Histidine | 0.025mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +21.3% |
| Contains more OtherOther | +84.2% |
| Contains more ProteinProtein | +58% |
| Contains more FatsFats | +353.3% |
~equal in
Water
~84.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.3% |
| Contains more Mono. FatMonounsaturated fat | +9675% |
| Contains more Poly. FatPolyunsaturated fat | +156.6% |
