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  6. Leek vs. Porridge

Leek vs. Porridge — In-Depth Nutrition Comparison

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How are Leek and Porridge different?

  • Leek is higher in Vitamin K, Manganese, Vitamin B6, Vitamin C, Folate, Vitamin A RAE, Copper, Vitamin E , and Magnesium, however, Porridge is richer in Iron.
  • Daily need coverage for Vitamin K from Leek is 39% higher.

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.

Infographic

Leek vs Porridge 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
5
:
5
Porridge
Porridge
Contains more Magnesium +460%
Contains more Phosphorus +133.3%
Contains more Potassium +1025%
Contains more Copper +200%
Contains more Manganese +∞%
Contains more Calcium +47.5%
Contains more Iron +78.1%
Contains less Sodium -70%
Contains more Selenium +180%
Equal in Zinc - 0.13
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Contains more Magnesium +460%
Contains more Phosphorus +133.3%
Contains more Potassium +1025%
Contains more Copper +200%
Contains more Manganese +∞%
Contains more Calcium +47.5%
Contains more Iron +78.1%
Contains less Sodium -70%
Contains more Selenium +180%
Equal in Zinc - 0.13

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
9
:
1
Porridge
Porridge
Contains more Vitamin A +∞%
Contains more Vitamin E +4500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +97.2%
Contains more Vitamin B6 +1692.3%
Contains more Folate +433.3%
Contains more Vitamin K +46900%
Contains more Vitamin B3 +30%
Equal in Vitamin B1 - 0.055
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +4500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +97.2%
Contains more Vitamin B6 +1692.3%
Contains more Folate +433.3%
Contains more Vitamin K +46900%
Contains more Vitamin B3 +30%
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
:
1
Porridge
Porridge
Contains more Fats +42.9%
Contains more Carbs +34.5%
Contains more Other +377.3%
Equal in Protein - 1.44
Equal in Water - 87.61
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more Fats +42.9%
Contains more Carbs +34.5%
Contains more Other +377.3%
Equal in Protein - 1.44
Equal in Water - 87.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Porridge
Porridge
Contains more Polyunsaturated fat +45.6%
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +600%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Contains more Polyunsaturated fat +45.6%
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +600%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Leek Porridge Opinion
Net carbs 12.35g 10.02g Leek
Protein 1.5g 1.44g Leek
Fats 0.3g 0.21g Leek
Carbs 14.15g 10.52g Leek
Calories 61kcal 50kcal Leek
Sugar 3.9g 0.03g Porridge
Fiber 1.8g 0.5g Leek
Calcium 59mg 87mg Porridge
Iron 2.1mg 3.74mg Porridge
Magnesium 28mg 5mg Leek
Phosphorus 35mg 15mg Leek
Potassium 180mg 16mg Leek
Sodium 20mg 6mg Porridge
Zinc 0.12mg 0.13mg Porridge
Copper 0.12mg 0.04mg Leek
Manganese 0.481mg 0mg Leek
Selenium 1µg 2.8µg Porridge
Vitamin A 1667IU 0IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg 0.02mg Leek
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0.055mg Leek
Vitamin B2 0.03mg 0.025mg Leek
Vitamin B3 0.4mg 0.52mg Porridge
Vitamin B5 0.14mg 0.071mg Leek
Vitamin B6 0.233mg 0.013mg Leek
Folate 64µg 12µg Leek
Vitamin K 47µg 0.1µg Leek
Tryptophan 0.012mg 0.02mg Porridge
Threonine 0.063mg 0.045mg Leek
Isoleucine 0.052mg 0.063mg Porridge
Leucine 0.096mg 0.11mg Porridge
Lysine 0.078mg 0.037mg Leek
Methionine 0.018mg 0.027mg Porridge
Phenylalanine 0.055mg 0.078mg Porridge
Valine 0.056mg 0.07mg Porridge
Histidine 0.025mg 0.033mg Porridge
Saturated Fat 0.04g 0.033g Porridge
Monounsaturated Fat 0.004g 0.028g Porridge
Polyunsaturated fat 0.166g 0.114g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Porridge
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Leek
4%
Porridge
Minerals Daily Need Coverage Score
26%
Leek
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.87g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.