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  6. Leek vs. Khorasan wheat

Leek vs. Khorasan wheat — In-Depth Nutrition Comparison

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The main differences between leek and khorasan wheat

  • Leek is richer in vitamin K and vitamin A, yet khorasan wheat is richer in selenium, manganese, phosphorus, copper, vitamin B1, vitamin B3, fiber, and zinc.
  • Daily need coverage for selenium for khorasan wheat is 146% higher.
  • Leek contains 167 times more vitamin A than khorasan wheat. Leek contains 1667IU of vitamin A, while khorasan wheat contains 10IU.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Wheat, KAMUT khorasan, uncooked.

Infographic

Leek vs Khorasan 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
Leek
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more CalciumCalcium +168.2%
Contains more MagnesiumMagnesium +364.3%
Contains more PotassiumPotassium +123.9%
Contains more IronIron +79.5%
Contains more CopperCopper +321.7%
Contains more ZincZinc +2966.7%
Contains more PhosphorusPhosphorus +940%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +468.6%
Contains more SeleniumSelenium +8050%

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
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
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 0% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin EVitamin E +50.8%
Contains more Vitamin KVitamin K +2511.1%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +843.3%
Contains more Vitamin B2Vitamin B2 +513.3%
Contains more Vitamin B3Vitamin B3 +1493.8%
Contains more Vitamin B5Vitamin B5 +577.9%
Contains more Vitamin B6Vitamin B6 +11.2%
Contains more CholineCholine +171.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Leek Khorasan wheat DV% diff.
Selenium 1µg 81.5µg 146%
Manganese 0.481mg 2.735mg 98%
Phosphorus 35mg 364mg 47%
Copper 0.12mg 0.506mg 43%
Vitamin B1 0.06mg 0.566mg 42%
Vitamin K 47µg 1.8µg 38%
Vitamin B3 0.4mg 6.375mg 37%
Fiber 1.8g 11.1g 37%
Zinc 0.12mg 3.68mg 32%
Protein 1.5g 14.54g 26%
Magnesium 28mg 130mg 24%
Starch 52.41g 22%
Iron 2.1mg 3.77mg 21%
Carbs 14.15g 70.58g 19%
Vitamin B5 0.14mg 0.949mg 16%
Folate 64µg 16%
Calories 61kcal 337kcal 14%
Vitamin C 12mg 0mg 13%
Vitamin B2 0.03mg 0.184mg 12%
Vitamin A 83µg 1µg 9%
Potassium 180mg 403mg 7%
Calcium 59mg 22mg 4%
Choline 9.5mg 25.8mg 3%
Polyunsaturated fat 0.166g 0.621g 3%
Fats 0.3g 2.13g 3%
Vitamin E 0.92mg 0.61mg 2%
Vitamin B6 0.233mg 0.259mg 2%
Saturated fat 0.04g 0.196g 1%
Monounsaturated fat 0.004g 0.213g 1%
Sodium 20mg 5mg 1%
Net carbs 12.35g 59.48g N/A
Sugar 3.9g 7.84g N/A
Trans fat 0g 0.005g N/A
Tryptophan 0.012mg 0.13mg 0%
Threonine 0.063mg 0.442mg 0%
Isoleucine 0.052mg 0.566mg 0%
Leucine 0.096mg 1.112mg 0%
Lysine 0.078mg 0.416mg 0%
Methionine 0.018mg 0.251mg 0%
Phenylalanine 0.055mg 0.772mg 0%
Valine 0.056mg 0.687mg 0%
Histidine 0.025mg 0.379mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more WaterWater +649.8%
Contains more ProteinProtein +869.3%
Contains more FatsFats +610%
Contains more CarbsCarbs +398.8%
Contains more OtherOther +60%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains less Sat. FatSaturated fat -79.6%
Contains more Mono. FatMonounsaturated fat +5225%
Contains more Poly. FatPolyunsaturated fat +274.1%

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.