Leek vs. Wheat — In-Depth Nutrition Comparison
Compare
A recap on differences between Leek and Wheat
- Leek is higher in Folate, Vitamin B6, and Calcium, yet Wheat is higher in Selenium, Manganese, Phosphorus, Zinc, Vitamin B3, Fiber, and Copper.
- Wheat covers your daily Selenium needs 56% more than Leek.
- Leek contains 7 times more Calcium than Wheat. While Leek contains 59mg of Calcium, Wheat contains only 9mg.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Wheat, KAMUT khorasan, cooked.
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
Calcium
+555.6%
Contains
more
Iron
+19.3%
Contains
more
Magnesium
+71.4%
Contains
more
Phosphorus
+320%
Contains
less
Sodium
-60%
Contains
more
Zinc
+1433.3%
Contains
more
Copper
+72.5%
Contains
more
Manganese
+114.1%
Contains
more
Selenium
+3090%
Equal in Potassium - 164
Contains
more
Calcium
+555.6%
Contains
more
Iron
+19.3%
Contains
more
Magnesium
+71.4%
Contains
more
Phosphorus
+320%
Contains
less
Sodium
-60%
Contains
more
Zinc
+1433.3%
Contains
more
Copper
+72.5%
Contains
more
Manganese
+114.1%
Contains
more
Selenium
+3090%
Equal in Potassium - 164
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 A
+41575%
Contains
more
Vitamin E
+283.3%
Contains
more
Vitamin B6
+232.9%
Contains
more
Folate
+481.8%
Contains
more
Vitamin B1
+58.3%
Contains
more
Vitamin B3
+476.3%
Equal in Vitamin B2 - 0.03
Contains
more
Vitamin A
+41575%
Contains
more
Vitamin E
+283.3%
Contains
more
Vitamin B6
+232.9%
Contains
more
Folate
+481.8%
Contains
more
Vitamin B1
+58.3%
Contains
more
Vitamin B3
+476.3%
Equal in Vitamin B2 - 0.03
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Water
+27.3%
Contains
more
Other
+54.4%
Contains
more
Protein
+280.7%
Contains
more
Fats
+176.7%
Contains
more
Carbs
+95.1%
Contains
more
Water
+27.3%
Contains
more
Other
+54.4%
Contains
more
Protein
+280.7%
Contains
more
Fats
+176.7%
Contains
more
Carbs
+95.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-48.1%
Contains
more
Monounsaturated Fat
+2000%
Contains
more
Polyunsaturated fat
+46.4%
Contains
less
Saturated Fat
-48.1%
Contains
more
Monounsaturated Fat
+2000%
Contains
more
Polyunsaturated fat
+46.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 12.35g | 23.3g |
|
| Protein | 1.5g | 5.71g |
|
| Fats | 0.3g | 0.83g |
|
| Carbs | 14.15g | 27.6g |
|
| Calories | 61kcal | 132kcal |
|
| Sugar | 3.9g | 3.07g |
|
| Fiber | 1.8g | 4.3g |
|
| Calcium | 59mg | 9mg |
|
| Iron | 2.1mg | 1.76mg |
|
| Magnesium | 28mg | 48mg |
|
| Phosphorus | 35mg | 147mg |
|
| Potassium | 180mg | 164mg |
|
| Sodium | 20mg | 8mg |
|
| Zinc | 0.12mg | 1.84mg |
|
| Copper | 0.12mg | 0.207mg |
|
| Manganese | 0.481mg | 1.03mg |
|
| Selenium | 1µg | 31.9µg |
|
| Vitamin A | 1667IU | 4IU |
|
| Vitamin A RAE | 83µg |
|
|
| Vitamin E | 0.92mg | 0.24mg |
|
| Vitamin C | 12mg |
|
|
| Vitamin B1 | 0.06mg | 0.095mg |
|
| Vitamin B2 | 0.03mg | 0.03mg | |
| Vitamin B3 | 0.4mg | 2.305mg |
|
| Vitamin B5 | 0.14mg |
|
|
| Vitamin B6 | 0.233mg | 0.07mg |
|
| Folate | 64µg | 11µg |
|
| Vitamin K | 47µg |
|
|
| Tryptophan | 0.012mg | 0.051mg |
|
| Threonine | 0.063mg | 0.172mg |
|
| Isoleucine | 0.052mg | 0.22mg |
|
| Leucine | 0.096mg | 0.432mg |
|
| Lysine | 0.078mg | 0.161mg |
|
| Methionine | 0.018mg | 0.097mg |
|
| Phenylalanine | 0.055mg | 0.3mg |
|
| Valine | 0.056mg | 0.267mg |
|
| Histidine | 0.025mg | 0.147mg |
|
| Trans Fat | 0g | 0.002g |
|
| Saturated Fat | 0.04g | 0.077g |
|
| Monounsaturated Fat | 0.004g | 0.084g |
|
| Polyunsaturated fat | 0.166g | 0.243g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
35%
9%
Minerals Daily Need Coverage Score
26%
61%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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.