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Leek vs. Waffle — In-Depth Nutrition Comparison

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Summary of differences between leek and waffle

  • Leek has more vitamin A and vitamin B6; however, waffle is higher in selenium, vitamin B2, phosphorus, calcium, and vitamin B1.
  • Waffle covers your daily need for selenium, 82% more than leek.
  • Leek has 7 times more vitamin A than waffle. While leek has 1667IU of vitamin A, waffle has only 228IU.
  • Leek has less sodium.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Waffles, plain, prepared from recipe.

Infographic

Leek vs Waffle 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
5
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%
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +47.4%
Contains more PotassiumPotassium +13.2%
Contains more CopperCopper +93.5%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +81.5%
Contains more CalciumCalcium +332.2%
Contains more ZincZinc +466.7%
Contains more PhosphorusPhosphorus +442.9%
Contains more SeleniumSelenium +4520%
~equal in Iron ~2.31mg

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
7
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%
Waffle
5
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +27.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +316.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +39.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +338.3%
Contains more Vitamin B2Vitamin B2 +1056.7%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +246.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +97.6%
Contains more ProteinProtein +426.7%
Contains more FatsFats +4600%
Contains more CarbsCarbs +132.5%
Contains more OtherOther +195.2%

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +87925%
Contains more Poly. FatPolyunsaturated fat +3987.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Waffle
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Waffle DV% diff.
Selenium 1µg 46.2µg 82%
Polyunsaturated fat 0.166g 6.785g 44%
Vitamin K 47µg 39%
Vitamin B2 0.03mg 0.347mg 24%
Cholesterol 0mg 69mg 23%
Phosphorus 35mg 190mg 22%
Fats 0.3g 14.1g 21%
Sodium 20mg 511mg 21%
Calcium 59mg 255mg 20%
Vitamin B1 0.06mg 0.263mg 17%
Vitamin B6 0.233mg 0.056mg 14%
Vitamin C 12mg 0.4mg 13%
Saturated fat 0.04g 2.866g 13%
Protein 1.5g 7.9g 13%
Calories 61kcal 291kcal 12%
Vitamin B3 0.4mg 2.073mg 10%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.004g 3.521g 9%
Manganese 0.481mg 0.265mg 9%
Fiber 1.8g 7%
Vitamin B5 0.14mg 0.485mg 7%
Vitamin E 0.92mg 6%
Carbs 14.15g 32.9g 6%
Copper 0.12mg 0.062mg 6%
Zinc 0.12mg 0.68mg 5%
Folate 64µg 46µg 5%
Iron 2.1mg 2.31mg 3%
Choline 9.5mg 2%
Magnesium 28mg 19mg 2%
Vitamin A 83µg 65µg 2%
Potassium 180mg 159mg 1%
Net carbs 12.35g 32.9g N/A
Sugar 3.9g N/A
Tryptophan 0.012mg 0.099mg 0%
Threonine 0.063mg 0.289mg 0%
Isoleucine 0.052mg 0.362mg 0%
Leucine 0.096mg 0.63mg 0%
Lysine 0.078mg 0.384mg 0%
Methionine 0.018mg 0.179mg 0%
Phenylalanine 0.055mg 0.395mg 0%
Valine 0.056mg 0.409mg 0%
Histidine 0.025mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Waffle
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
24%
Waffle
Minerals Daily Need Coverage Score
26%
Leek
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 3.9g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 491mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 2.826g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 44)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.