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  6. Leek vs. Brown rice

Leek vs. Brown rice — In-Depth Nutrition Comparison

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Summary of differences between leek and brown rice

  • Leek has more vitamin K, vitamin A, iron, folate, and vitamin C; however, brown rice is higher in manganese, vitamin B3, vitamin B1, phosphorus, and selenium.
  • Leek covers your daily need for vitamin K, 39% more than brown rice.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Rice, brown, long-grain, cooked.

Infographic

Leek vs Brown rice 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
4
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1866.7%
Contains more PotassiumPotassium +109.3%
Contains more IronIron +275%
Contains more CopperCopper +13.2%
Contains more MagnesiumMagnesium +39.3%
Contains more ZincZinc +491.7%
Contains more PhosphorusPhosphorus +194.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +102.5%
Contains more SeleniumSelenium +480%

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
6
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +441.2%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +611.1%
Contains more Vitamin B1Vitamin B1 +196.7%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +171.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient Leek Brown rice DV% diff.
Vitamin K 47µg 0.2µg 39%
Manganese 0.481mg 0.974mg 21%
Iron 2.1mg 0.56mg 19%
Vitamin B3 0.4mg 2.561mg 14%
Folate 64µg 9µg 14%
Vitamin C 12mg 0mg 13%
Phosphorus 35mg 103mg 10%
Starch 24.79g 10%
Vitamin B1 0.06mg 0.178mg 10%
Vitamin A 83µg 0µg 9%
Selenium 1µg 5.8µg 9%
Vitamin B6 0.233mg 0.123mg 8%
Calcium 59mg 3mg 6%
Vitamin E 0.92mg 0.17mg 5%
Vitamin B5 0.14mg 0.38mg 5%
Zinc 0.12mg 0.71mg 5%
Carbs 14.15g 25.58g 4%
Vitamin B2 0.03mg 0.069mg 3%
Calories 61kcal 123kcal 3%
Magnesium 28mg 39mg 3%
Potassium 180mg 86mg 3%
Protein 1.5g 2.74g 2%
Copper 0.12mg 0.106mg 2%
Sodium 20mg 4mg 1%
Saturated fat 0.04g 0.26g 1%
Monounsaturated fat 0.004g 0.369g 1%
Polyunsaturated fat 0.166g 0.366g 1%
Fats 0.3g 0.97g 1%
Fiber 1.8g 1.6g 1%
Net carbs 12.35g 23.98g N/A
Sugar 3.9g 0.24g N/A
Choline 9.5mg 9.2mg 0%
Tryptophan 0.012mg 0.033mg 0%
Threonine 0.063mg 0.095mg 0%
Isoleucine 0.052mg 0.109mg 0%
Leucine 0.096mg 0.214mg 0%
Lysine 0.078mg 0.099mg 0%
Methionine 0.018mg 0.058mg 0%
Phenylalanine 0.055mg 0.133mg 0%
Valine 0.056mg 0.151mg 0%
Histidine 0.025mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +18.1%
Contains more OtherOther +138.6%
Contains more ProteinProtein +82.7%
Contains more FatsFats +223.3%
Contains more CarbsCarbs +80.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -84.6%
Contains more Mono. FatMonounsaturated fat +9125%
Contains more Poly. FatPolyunsaturated fat +120.5%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.