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  6. Leek vs. Rice bran oil

Leek vs. Rice bran oil — In-Depth Nutrition Comparison

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Summary of differences between Leek and Rice bran oil

  • Leek has more Iron, Vitamin K, Vitamin B6, Folate, Vitamin C, Vitamin A RAE, Fiber, and Magnesium, however, Rice bran oil is higher in Vitamin E .
  • Rice bran oil covers your daily need of Vitamin E 209% more than Leek.
  • Leek has less Saturated Fat.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Oil, rice bran.

Infographic

Leek vs Rice bran oil 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
9
:
1
Rice bran oil
Rice bran oil
Contains more Calcium +∞%
Contains more Iron +2900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Rice bran oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 3% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +2900%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
10
:
1
Rice bran oil
Rice bran oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +90.3%
Contains more Vitamin E +3410.9%
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%
Rice bran oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 646% 0% 0% 0% 0% 0% 0% 0% 0% 0% 62%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +90.3%
Contains more Vitamin E +3410.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
:
1
Rice bran oil
Rice bran oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +33233.3%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Rice bran oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +33233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Rice bran oil
Rice bran oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +982400%
Contains more Polyunsaturated fat +20984.3%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Rice bran oil
21% 42% 37%
Saturated Fat: 19.7 g
Monounsaturated Fat: 39.3 g
Polyunsaturated fat: 35 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +982400%
Contains more Polyunsaturated fat +20984.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Rice bran oil Opinion
Net carbs 12.35g 0g Leek
Protein 1.5g 0g Leek
Fats 0.3g 100g Rice bran oil
Carbs 14.15g 0g Leek
Calories 61kcal 884kcal Rice bran oil
Sugar 3.9g 0g Rice bran oil
Fiber 1.8g 0g Leek
Calcium 59mg 0mg Leek
Iron 2.1mg 0.07mg Leek
Magnesium 28mg 0mg Leek
Phosphorus 35mg 0mg Leek
Potassium 180mg 0mg Leek
Sodium 20mg 0mg Rice bran oil
Zinc 0.12mg 0mg Leek
Copper 0.12mg Leek
Manganese 0.481mg Leek
Selenium 1µg 0µg Leek
Vitamin A 1667IU 0IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg 32.3mg Rice bran oil
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0mg Leek
Vitamin B2 0.03mg 0mg Leek
Vitamin B3 0.4mg 0mg Leek
Vitamin B5 0.14mg 0mg Leek
Vitamin B6 0.233mg 0mg Leek
Folate 64µg 0µg Leek
Vitamin K 47µg 24.7µg Leek
Tryptophan 0.012mg 0mg Leek
Threonine 0.063mg 0mg Leek
Isoleucine 0.052mg 0mg Leek
Leucine 0.096mg 0mg Leek
Lysine 0.078mg 0mg Leek
Methionine 0.018mg 0mg Leek
Phenylalanine 0.055mg 0mg Leek
Valine 0.056mg 0mg Leek
Histidine 0.025mg 0mg Leek
Saturated Fat 0.04g 19.7g Leek
Monounsaturated Fat 0.004g 39.3g Rice bran oil
Polyunsaturated fat 0.166g 35g Rice bran oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Rice bran oil
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
59%
Rice bran oil
Minerals Daily Need Coverage Score
26%
Leek
0%
Rice bran oil

Comparison summary

Which food is lower in Sugar?
Rice bran oil
Rice bran oil is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Rice bran oil
Rice bran oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Rice bran oil
Rice bran oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Rice bran oil
Rice bran oil is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 19.66g)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
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)

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. Rice bran oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171013/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.