Leek vs. Spelt — In-Depth Nutrition Comparison

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What are the differences between leeks and spelt?

Leeks are higher in vitamin A, vitamin C, folate, and vitamin B6, yet spelt is higher in manganese, phosphorus, vitamin B3, copper, zinc, and fiber.
Leeks' daily need coverage for vitamin A is 33% more.
The glycemic index of leeks is lower.

We used Leeks, (bulb and lower leaf-portion), raw and Spelt, cooked types 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.

Leek

Spelt

Contains more CalciumCalcium	+490%
Contains more PotassiumPotassium	+25.9%
Contains more IronIron	+25.7%

Contains more MagnesiumMagnesium	+75%
Contains more CopperCopper	+79.2%
Contains more ZincZinc	+941.7%
Contains more PhosphorusPhosphorus	+328.6%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+126.8%
Contains more SeleniumSelenium	+300%

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

Spelt

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+253.8%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+191.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+392.3%

Contains more Vitamin B1Vitamin B1	+71.7%
Contains more Vitamin B3Vitamin B3	+542.5%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.03mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	47µg		39%
Manganese	0.481mg	1.091mg	27%
Phosphorus	35mg	150mg	16%
Vitamin B3	0.4mg	2.57mg	14%
Vitamin C	12mg	0mg	13%
Folate	64µg	13µg	13%
Vitamin B6	0.233mg	0.08mg	12%
Copper	0.12mg	0.215mg	11%
Zinc	0.12mg	1.25mg	10%
Vitamin A	83µg	0µg	9%
Protein	1.5g	5.5g	8%
Fiber	1.8g	3.9g	8%
Starch		19.57g	8%
Magnesium	28mg	49mg	5%
Calcium	59mg	10mg	5%
Iron	2.1mg	1.67mg	5%
Selenium	1µg	4µg	5%
Carbs	14.15g	26.44g	4%
Vitamin E	0.92mg	0.26mg	4%
Vitamin B1	0.06mg	0.103mg	4%
Calories	61kcal	127kcal	3%
Vitamin B5	0.14mg		3%
Choline	9.5mg		2%
Fats	0.3g	0.85g	1%
Potassium	180mg	143mg	1%
Sodium	20mg	5mg	1%
Polyunsaturated fat	0.166g		1%
Protein per 100 calories	2.5g	4.3g	N/A
Calories per 10 g protein	407kcal	231kcal	N/A
Weight per 100 calories	164g	79g	N/A
Net carbs	12.35g	22.54g	N/A
Sugar	3.9g		N/A
Vitamin B2	0.03mg	0.03mg	0%
Saturated fat	0.04g		0%
Monounsaturated fat	0.004g		0%
Tryptophan	0.012mg		0%
Threonine	0.063mg		0%
Isoleucine	0.052mg		0%
Leucine	0.096mg		0%
Lysine	0.078mg		0%
Methionine	0.018mg		0%
Phenylalanine	0.055mg		0%
Valine	0.056mg		0%
Histidine	0.025mg		0%