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Leek vs. Wheat — In-Depth Nutrition Comparison

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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

Leek vs Wheat 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
3
:
7
Wheat
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
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.
Leek
9
:
2
Wheat
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 6% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0% 0%
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
Leek
2
:
3
Wheat
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%
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
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
Leek
1
:
2
Wheat
Contains less Saturated Fat -48.1%
Contains more Monounsaturated Fat +2000%
Contains more Polyunsaturated fat +46.4%
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
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.
Leek Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Leek Wheat Opinion
Net carbs 12.35g 23.3g Wheat
Protein 1.5g 5.71g Wheat
Fats 0.3g 0.83g Wheat
Carbs 14.15g 27.6g Wheat
Calories 61kcal 132kcal Wheat
Sugar 3.9g 3.07g Wheat
Fiber 1.8g 4.3g Wheat
Calcium 59mg 9mg Leek
Iron 2.1mg 1.76mg Leek
Magnesium 28mg 48mg Wheat
Phosphorus 35mg 147mg Wheat
Potassium 180mg 164mg Leek
Sodium 20mg 8mg Wheat
Zinc 0.12mg 1.84mg Wheat
Copper 0.12mg 0.207mg Wheat
Manganese 0.481mg 1.03mg Wheat
Selenium 1µg 31.9µg Wheat
Vitamin A 1667IU 4IU Leek
Vitamin A RAE 83µg Leek
Vitamin E 0.92mg 0.24mg Leek
Vitamin C 12mg Leek
Vitamin B1 0.06mg 0.095mg Wheat
Vitamin B2 0.03mg 0.03mg
Vitamin B3 0.4mg 2.305mg Wheat
Vitamin B5 0.14mg Leek
Vitamin B6 0.233mg 0.07mg Leek
Folate 64µg 11µg Leek
Choline 9.5mg Leek
Vitamin K 47µg Leek
Tryptophan 0.012mg 0.051mg Wheat
Threonine 0.063mg 0.172mg Wheat
Isoleucine 0.052mg 0.22mg Wheat
Leucine 0.096mg 0.432mg Wheat
Lysine 0.078mg 0.161mg Wheat
Methionine 0.018mg 0.097mg Wheat
Phenylalanine 0.055mg 0.3mg Wheat
Valine 0.056mg 0.267mg Wheat
Histidine 0.025mg 0.147mg Wheat
Trans Fat 0g 0.002g Leek
Saturated Fat 0.04g 0.077g Leek
Monounsaturated Fat 0.004g 0.084g Wheat
Polyunsaturated fat 0.166g 0.243g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
32%
Leek
8%
Wheat
Minerals Daily Need Coverage Score
26%
Leek
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Leek
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.