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  6. Leek vs. Wild rice

Leek vs. Wild rice — In-Depth Nutrition Comparison

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A recap on differences between Leek and Wild rice

  • Leek is higher in Vitamin K, Iron, Vitamin C, Folate, Vitamin A RAE, Manganese, Vitamin B6, and Calcium, yet Wild rice is higher in Zinc, and Phosphorus.
  • Leek covers your daily Vitamin K needs 39% more than Wild rice.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Wild rice, cooked.

Infographic

Leek vs Wild rice 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
5
:
5
Wild rice
Wild rice
Contains more Calcium +1866.7%
Contains more Iron +250%
Contains more Potassium +78.2%
Contains more Manganese +70.6%
Contains more Selenium +25%
Contains more Magnesium +14.3%
Contains more Phosphorus +134.3%
Contains less Sodium -85%
Contains more Zinc +1016.7%
Equal in Copper - 0.121
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1866.7%
Contains more Iron +250%
Contains more Potassium +78.2%
Contains more Manganese +70.6%
Contains more Selenium +25%
Contains more Magnesium +14.3%
Contains more Phosphorus +134.3%
Contains less Sodium -85%
Contains more Zinc +1016.7%
Equal in Copper - 0.121

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
7
:
3
Wild rice
Wild rice
Contains more Vitamin A +55466.7%
Contains more Vitamin E +283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B6 +72.6%
Contains more Folate +146.2%
Contains more Vitamin K +9300%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +221.8%
Equal in Vitamin B5 - 0.154
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +55466.7%
Contains more Vitamin E +283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B6 +72.6%
Contains more Folate +146.2%
Contains more Vitamin K +9300%
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +221.8%
Equal in Vitamin B5 - 0.154

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Wild rice
Wild rice
Contains more Water +12.3%
Contains more Other +162.5%
Contains more Protein +166%
Contains more Fats +13.3%
Contains more Carbs +50.8%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Water +12.3%
Contains more Other +162.5%
Contains more Protein +166%
Contains more Fats +13.3%
Contains more Carbs +50.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Wild rice
Wild rice
Contains less Saturated Fat -18.4%
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +28.3%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -18.4%
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +28.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Wild rice Opinion
Net carbs 12.35g 19.54g Wild rice
Protein 1.5g 3.99g Wild rice
Fats 0.3g 0.34g Wild rice
Carbs 14.15g 21.34g Wild rice
Calories 61kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 3.9g 0.73g Wild rice
Fiber 1.8g 1.8g
Calcium 59mg 3mg Leek
Iron 2.1mg 0.6mg Leek
Magnesium 28mg 32mg Wild rice
Phosphorus 35mg 82mg Wild rice
Potassium 180mg 101mg Leek
Sodium 20mg 3mg Wild rice
Zinc 0.12mg 1.34mg Wild rice
Copper 0.12mg 0.121mg Wild rice
Manganese 0.481mg 0.282mg Leek
Selenium 1µg 0.8µg Leek
Vitamin A 1667IU 3IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg 0.24mg Leek
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0.052mg Leek
Vitamin B2 0.03mg 0.087mg Wild rice
Vitamin B3 0.4mg 1.287mg Wild rice
Vitamin B5 0.14mg 0.154mg Wild rice
Vitamin B6 0.233mg 0.135mg Leek
Folate 64µg 26µg Leek
Vitamin K 47µg 0.5µg Leek
Tryptophan 0.012mg 0.049mg Wild rice
Threonine 0.063mg 0.127mg Wild rice
Isoleucine 0.052mg 0.167mg Wild rice
Leucine 0.096mg 0.276mg Wild rice
Lysine 0.078mg 0.17mg Wild rice
Methionine 0.018mg 0.119mg Wild rice
Phenylalanine 0.055mg 0.195mg Wild rice
Valine 0.056mg 0.232mg Wild rice
Histidine 0.025mg 0.104mg Wild rice
Saturated Fat 0.04g 0.049g Leek
Monounsaturated Fat 0.004g 0.05g Wild rice
Polyunsaturated fat 0.166g 0.213g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Wild rice
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
35%
Leek
10%
Wild rice
Minerals Daily Need Coverage Score
26%
Leek
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.17g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 25)
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 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.