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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 vitamin A, iron, vitamin K, vitamin B6, folate, vitamin C, fiber, and magnesium; however, rice bran oil is higher in vitamin E.
  • Rice bran oil covers your daily need for vitamin E, 209% more than leek.
  • Leek has less saturated fat.
  • The glycemic index of leek is higher.

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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 2.6% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2900%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 646% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +90.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +3410.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +33233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
21% 42% 37%
Saturated fat: Sat. Fat 19.7 g
Monounsaturated fat: Mono. Fat 39.3 g
Polyunsaturated fat: Poly. Fat 35 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +982400%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Polyunsaturated fat 0.166g 35g 232%
Vitamin E 0.92mg 32.3mg 209%
Fats 0.3g 100g 153%
Monounsaturated fat 0.004g 39.3g 98%
Saturated fat 0.04g 19.7g 89%
Calories 61kcal 884kcal 41%
Iron 2.1mg 0.07mg 25%
Manganese 0.481mg 21%
Vitamin K 47µg 24.7µg 19%
Vitamin B6 0.233mg 0mg 18%
Folate 64µg 0µg 16%
Vitamin C 12mg 0mg 13%
Copper 0.12mg 13%
Vitamin A 83µg 0µg 9%
Magnesium 28mg 0mg 7%
Fiber 1.8g 0g 7%
Calcium 59mg 0mg 6%
Vitamin B1 0.06mg 0mg 5%
Phosphorus 35mg 0mg 5%
Carbs 14.15g 0g 5%
Potassium 180mg 0mg 5%
Protein 1.5g 0g 3%
Vitamin B3 0.4mg 0mg 3%
Vitamin B5 0.14mg 0mg 3%
Choline 9.5mg 2%
Vitamin B2 0.03mg 0mg 2%
Selenium 1µg 0µg 2%
Sodium 20mg 0mg 1%
Zinc 0.12mg 0mg 1%
Net carbs 12.35g 0g N/A
Sugar 3.9g 0g N/A
Tryptophan 0.012mg 0mg 0%
Threonine 0.063mg 0mg 0%
Isoleucine 0.052mg 0mg 0%
Leucine 0.096mg 0mg 0%
Lysine 0.078mg 0mg 0%
Methionine 0.018mg 0mg 0%
Phenylalanine 0.055mg 0mg 0%
Valine 0.056mg 0mg 0%
Histidine 0.025mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Rice bran oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Leek
54%
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.