Leek vs. Wafer — In-Depth Nutrition Comparison
Compare
Summary of differences between leek and wafer
- Leek has more vitamin K, vitamin A, and vitamin B6; however, wafer is higher in copper, iron, vitamin B2, vitamin B3, and phosphorus.
- Wafer covers your daily need for copper, 38% more than leek.
- Leek has 167 times more vitamin A than wafer. While leek has 1667IU of vitamin A, wafer has only 10IU.
- Leek has less sodium.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Cookies, chocolate wafers.
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.
| Contains more CalciumCalcium | +90.3% |
| Contains less SodiumSodium | -96.6% |
| Contains more MagnesiumMagnesium | +89.3% |
| Contains more PotassiumPotassium | +16.7% |
| Contains more IronIron | +91% |
| Contains more CopperCopper | +285.8% |
| Contains more ZincZinc | +808.3% |
| Contains more PhosphorusPhosphorus | +277.1% |
| Contains more ManganeseManganese | +44.7% |
| Contains more SeleniumSelenium | +470% |
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 | +2666.7% |
| Contains more Vitamin EVitamin E | +27.8% |
| Contains more Vitamin B6Vitamin B6 | +356.9% |
| Contains more Vitamin KVitamin K | +1858.3% |
| Contains more FolateFolate | +36.2% |
| Contains more Vitamin B1Vitamin B1 | +238.3% |
| Contains more Vitamin B2Vitamin B2 | +786.7% |
| Contains more Vitamin B3Vitamin B3 | +614.5% |
| Contains more Vitamin B5Vitamin B5 | +172.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +50.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.12mg | 0.463mg | 38% |
| Vitamin K | 47µg | 2.4µg | 37% |
| Polyunsaturated fat | 0.166g | 4.153g | 27% |
| Iron | 2.1mg | 4.01mg | 24% |
| Sodium | 20mg | 580mg | 24% |
| Fats | 0.3g | 14.2g | 21% |
| Carbs | 14.15g | 72.7g | 20% |
| Calories | 61kcal | 433kcal | 19% |
| Saturated fat | 0.04g | 4.241g | 19% |
| Vitamin B2 | 0.03mg | 0.266mg | 18% |
| Vitamin B3 | 0.4mg | 2.858mg | 15% |
| Vitamin B6 | 0.233mg | 0.051mg | 14% |
| Phosphorus | 35mg | 132mg | 14% |
| Vitamin C | 12mg | 0mg | 13% |
| Monounsaturated fat | 0.004g | 4.865g | 12% |
| Vitamin B1 | 0.06mg | 0.203mg | 12% |
| Protein | 1.5g | 6.6g | 10% |
| Manganese | 0.481mg | 0.696mg | 9% |
| Zinc | 0.12mg | 1.09mg | 9% |
| Vitamin A | 83µg | 3µg | 9% |
| Selenium | 1µg | 5.7µg | 9% |
| Fiber | 1.8g | 3.4g | 6% |
| Magnesium | 28mg | 53mg | 6% |
| Vitamin B5 | 0.14mg | 0.381mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Folate | 64µg | 47µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Calcium | 59mg | 31mg | 3% |
| Potassium | 180mg | 210mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin E | 0.92mg | 0.72mg | 1% |
| Choline | 9.5mg | 14.3mg | 1% |
| Net carbs | 12.35g | 69.3g | N/A |
| Sugar | 3.9g | 37.43g | N/A |
| Tryptophan | 0.012mg | 0.096mg | 0% |
| Threonine | 0.063mg | 0.22mg | 0% |
| Isoleucine | 0.052mg | 0.261mg | 0% |
| Leucine | 0.096mg | 0.447mg | 0% |
| Lysine | 0.078mg | 0.281mg | 0% |
| Methionine | 0.018mg | 0.105mg | 0% |
| Phenylalanine | 0.055mg | 0.308mg | 0% |
| Valine | 0.056mg | 0.323mg | 0% |
| Histidine | 0.025mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1744.4% |
| Contains more ProteinProtein | +340% |
| Contains more FatsFats | +4633.3% |
| Contains more CarbsCarbs | +413.8% |
| Contains more OtherOther | +90.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +121525% |
| Contains more Poly. FatPolyunsaturated fat | +2401.8% |
