Leek vs. Rye — In-Depth Nutrition Comparison
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How are leek and rye different?
- Leek is richer in vitamin K and vitamin A, while rye is higher in manganese, fiber, phosphorus, copper, vitamin B5, vitamin B3, selenium, and zinc.
- Rye covers your daily need for manganese, 91% more than leek.
- Leek contains 152 times more vitamin A than rye. Leek contains 1667IU of vitamin A, while rye contains 11IU.
Leeks, (bulb and lower leaf-portion), raw and Rye grain types were 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 CalciumCalcium | +145.8% |
| Contains more MagnesiumMagnesium | +292.9% |
| Contains more PotassiumPotassium | +183.3% |
| Contains more IronIron | +25.2% |
| Contains more CopperCopper | +205.8% |
| Contains more ZincZinc | +2108.3% |
| Contains more PhosphorusPhosphorus | +848.6% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +435.8% |
| Contains more SeleniumSelenium | +1290% |
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 | +8200% |
| Contains more Vitamin KVitamin K | +696.6% |
| Contains more FolateFolate | +68.4% |
| Contains more Vitamin B1Vitamin B1 | +426.7% |
| Contains more Vitamin B2Vitamin B2 | +736.7% |
| Contains more Vitamin B3Vitamin B3 | +967.5% |
| Contains more Vitamin B5Vitamin B5 | +940% |
| Contains more Vitamin B6Vitamin B6 | +26.2% |
| Contains more CholineCholine | +220% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.481mg | 2.577mg | 91% |
| Fiber | 1.8g | 15.1g | 53% |
| Phosphorus | 35mg | 332mg | 42% |
| Vitamin K | 47µg | 5.9µg | 34% |
| Copper | 0.12mg | 0.367mg | 27% |
| Vitamin B5 | 0.14mg | 1.456mg | 26% |
| Vitamin B3 | 0.4mg | 4.27mg | 24% |
| Selenium | 1µg | 13.9µg | 23% |
| Zinc | 0.12mg | 2.65mg | 23% |
| Vitamin B1 | 0.06mg | 0.316mg | 21% |
| Carbs | 14.15g | 75.86g | 21% |
| Magnesium | 28mg | 110mg | 20% |
| Protein | 1.5g | 10.34g | 18% |
| Vitamin B2 | 0.03mg | 0.251mg | 17% |
| Calories | 61kcal | 338kcal | 14% |
| Vitamin C | 12mg | 0mg | 13% |
| Potassium | 180mg | 510mg | 10% |
| Vitamin A | 83µg | 1µg | 9% |
| Iron | 2.1mg | 2.63mg | 7% |
| Folate | 64µg | 38µg | 7% |
| Vitamin B6 | 0.233mg | 0.294mg | 5% |
| Choline | 9.5mg | 30.4mg | 4% |
| Polyunsaturated fat | 0.166g | 0.767g | 4% |
| Calcium | 59mg | 24mg | 4% |
| Fats | 0.3g | 1.63g | 2% |
| Sodium | 20mg | 2mg | 1% |
| Monounsaturated fat | 0.004g | 0.208g | 1% |
| Saturated fat | 0.04g | 0.197g | 1% |
| Net carbs | 12.35g | 60.76g | N/A |
| Sugar | 3.9g | 0.98g | N/A |
| Vitamin E | 0.92mg | 0.85mg | 0% |
| Tryptophan | 0.012mg | 0.108mg | 0% |
| Threonine | 0.063mg | 0.289mg | 0% |
| Isoleucine | 0.052mg | 0.208mg | 0% |
| Leucine | 0.096mg | 0.563mg | 0% |
| Lysine | 0.078mg | 0.286mg | 0% |
| Methionine | 0.018mg | 0.153mg | 0% |
| Phenylalanine | 0.055mg | 0.435mg | 0% |
| Valine | 0.056mg | 0.317mg | 0% |
| Histidine | 0.025mg | 0.189mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +683% |
| Contains more ProteinProtein | +589.3% |
| Contains more FatsFats | +443.3% |
| Contains more CarbsCarbs | +436.1% |
| Contains more OtherOther | +49.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -79.7% |
| Contains more Mono. FatMonounsaturated fat | +5100% |
| Contains more Poly. FatPolyunsaturated fat | +362% |
