Leek vs. Porridge — In-Depth Nutrition Comparison
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How are leek and porridge different?
- Leek is higher in vitamin K, vitamin A, manganese, vitamin B6, vitamin C, folate, copper, vitamin E, and magnesium; however, porridge is richer in iron.
- Daily need coverage for vitamin K for leek is 39% higher.
- Leek has a lower glycemic index (32) than porridge (66).
Leeks, (bulb and lower leaf-portion), raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt 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 | +460% |
| Contains more PotassiumPotassium | +1025% |
| Contains more CopperCopper | +200% |
| Contains more PhosphorusPhosphorus | +133.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +47.5% |
| Contains more IronIron | +78.1% |
| Contains less SodiumSodium | -70% |
| Contains more SeleniumSelenium | +180% |
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 EVitamin E | +4500% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B5Vitamin B5 | +97.2% |
| Contains more Vitamin B6Vitamin B6 | +1692.3% |
| Contains more Vitamin KVitamin K | +46900% |
| Contains more FolateFolate | +433.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B3Vitamin B3 | +30% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 0.1µg | 39% |
| Manganese | 0.481mg | 0mg | 21% |
| Iron | 2.1mg | 3.74mg | 21% |
| Vitamin B6 | 0.233mg | 0.013mg | 17% |
| Vitamin C | 12mg | 0mg | 13% |
| Folate | 64µg | 12µg | 13% |
| Copper | 0.12mg | 0.04mg | 9% |
| Vitamin A | 83µg | 0µg | 9% |
| Vitamin E | 0.92mg | 0.02mg | 6% |
| Magnesium | 28mg | 5mg | 5% |
| Potassium | 180mg | 16mg | 5% |
| Fiber | 1.8g | 0.5g | 5% |
| Calcium | 59mg | 87mg | 3% |
| Phosphorus | 35mg | 15mg | 3% |
| Selenium | 1µg | 2.8µg | 3% |
| Choline | 9.5mg | 2% | |
| Vitamin B5 | 0.14mg | 0.071mg | 1% |
| Vitamin B3 | 0.4mg | 0.52mg | 1% |
| Calories | 61kcal | 50kcal | 1% |
| Sodium | 20mg | 6mg | 1% |
| Carbs | 14.15g | 10.52g | 1% |
| Protein | 1.5g | 1.44g | 0% |
| Fats | 0.3g | 0.21g | 0% |
| Net carbs | 12.35g | 10.02g | N/A |
| Sugar | 3.9g | 0.03g | N/A |
| Zinc | 0.12mg | 0.13mg | 0% |
| Vitamin B1 | 0.06mg | 0.055mg | 0% |
| Vitamin B2 | 0.03mg | 0.025mg | 0% |
| Saturated fat | 0.04g | 0.033g | 0% |
| Monounsaturated fat | 0.004g | 0.028g | 0% |
| Polyunsaturated fat | 0.166g | 0.114g | 0% |
| Tryptophan | 0.012mg | 0.02mg | 0% |
| Threonine | 0.063mg | 0.045mg | 0% |
| Isoleucine | 0.052mg | 0.063mg | 0% |
| Leucine | 0.096mg | 0.11mg | 0% |
| Lysine | 0.078mg | 0.037mg | 0% |
| Methionine | 0.018mg | 0.027mg | 0% |
| Phenylalanine | 0.055mg | 0.078mg | 0% |
| Valine | 0.056mg | 0.07mg | 0% |
| Histidine | 0.025mg | 0.033mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +42.9% |
| Contains more CarbsCarbs | +34.5% |
| Contains more OtherOther | +377.3% |
~equal in
Protein
~1.44g
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +45.6% |
| Contains less Sat. FatSaturated fat | -17.5% |
| Contains more Mono. FatMonounsaturated fat | +600% |
