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, vitamin A, iron, vitamin C, folate, 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.
- The glycemic index of leek is lower.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Wild rice, cooked.
Infographic
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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 CalciumCalcium | +1866.7% |
| Contains more PotassiumPotassium | +78.2% |
| Contains more IronIron | +250% |
| Contains more ManganeseManganese | +70.6% |
| Contains more SeleniumSelenium | +25% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more ZincZinc | +1016.7% |
| Contains more PhosphorusPhosphorus | +134.3% |
| Contains less SodiumSodium | -85% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +72.6% |
| Contains more Vitamin KVitamin K | +9300% |
| Contains more FolateFolate | +146.2% |
| Contains more Vitamin B2Vitamin B2 | +190% |
| Contains more Vitamin B3Vitamin B3 | +221.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 0.5µg | 39% |
| Iron | 2.1mg | 0.6mg | 19% |
| Vitamin C | 12mg | 0mg | 13% |
| Zinc | 0.12mg | 1.34mg | 11% |
| Folate | 64µg | 26µg | 10% |
| Vitamin A | 83µg | 0µg | 9% |
| Manganese | 0.481mg | 0.282mg | 9% |
| Vitamin B6 | 0.233mg | 0.135mg | 8% |
| Phosphorus | 35mg | 82mg | 7% |
| Calcium | 59mg | 3mg | 6% |
| Vitamin B3 | 0.4mg | 1.287mg | 6% |
| Vitamin E | 0.92mg | 0.24mg | 5% |
| Protein | 1.5g | 3.99g | 5% |
| Vitamin B2 | 0.03mg | 0.087mg | 4% |
| Calories | 61kcal | 101kcal | 2% |
| Carbs | 14.15g | 21.34g | 2% |
| Potassium | 180mg | 101mg | 2% |
| Vitamin B1 | 0.06mg | 0.052mg | 1% |
| Magnesium | 28mg | 32mg | 1% |
| Sodium | 20mg | 3mg | 1% |
| Fats | 0.3g | 0.34g | 0% |
| Net carbs | 12.35g | 19.54g | N/A |
| Sugar | 3.9g | 0.73g | N/A |
| Fiber | 1.8g | 1.8g | 0% |
| Copper | 0.12mg | 0.121mg | 0% |
| Selenium | 1µg | 0.8µg | 0% |
| Vitamin B5 | 0.14mg | 0.154mg | 0% |
| Choline | 9.5mg | 10.2mg | 0% |
| Saturated fat | 0.04g | 0.049g | 0% |
| Monounsaturated fat | 0.004g | 0.05g | 0% |
| Polyunsaturated fat | 0.166g | 0.213g | 0% |
| Tryptophan | 0.012mg | 0.049mg | 0% |
| Threonine | 0.063mg | 0.127mg | 0% |
| Isoleucine | 0.052mg | 0.167mg | 0% |
| Leucine | 0.096mg | 0.276mg | 0% |
| Lysine | 0.078mg | 0.17mg | 0% |
| Methionine | 0.018mg | 0.119mg | 0% |
| Phenylalanine | 0.055mg | 0.195mg | 0% |
| Valine | 0.056mg | 0.232mg | 0% |
| Histidine | 0.025mg | 0.104mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +12.3% |
| Contains more OtherOther | +162.5% |
| Contains more ProteinProtein | +166% |
| Contains more FatsFats | +13.3% |
| Contains more CarbsCarbs | +50.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.4% |
| Contains more Mono. FatMonounsaturated fat | +1150% |
| Contains more Poly. FatPolyunsaturated fat | +28.3% |
