Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Corn raw
  5. Compare
  6. Corn raw vs. Leek

Corn raw vs. Leek — In-Depth Nutrition Comparison

Compare

Summary of differences between Corn raw and Leek

  • Corn raw has more Vitamin B5, Vitamin B3, Vitamin B1, and Phosphorus, however, Leek is higher in Vitamin K, Iron, Manganese, Vitamin B6, Vitamin A RAE, and Copper.
  • Leek covers your daily need of Vitamin K 39% more than Corn raw.
  • Corn raw has 5 times more Vitamin B5 than Leek. While Corn raw has 0.717mg of Vitamin B5, Leek has only 0.14mg.

These are the specific foods used in this comparison Corn, sweet, yellow, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Corn raw vs Leek 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.
Corn raw
Corn raw
5
:
5
Leek
Leek
Contains more Magnesium +32.1%
Contains more Phosphorus +154.3%
Contains more Potassium +50%
Contains less Sodium -25%
Contains more Zinc +283.3%
Contains more Calcium +2850%
Contains more Iron +303.8%
Contains more Copper +122.2%
Contains more Manganese +195.1%
Contains more Selenium +66.7%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +32.1%
Contains more Phosphorus +154.3%
Contains more Potassium +50%
Contains less Sodium -25%
Contains more Zinc +283.3%
Contains more Calcium +2850%
Contains more Iron +303.8%
Contains more Copper +122.2%
Contains more Manganese +195.1%
Contains more Selenium +66.7%

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.
Corn raw
Corn raw
4
:
6
Leek
Leek
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +342.5%
Contains more Vitamin B5 +412.1%
Contains more Vitamin A +791.4%
Contains more Vitamin E +1214.3%
Contains more Vitamin C +76.5%
Contains more Vitamin B6 +150.5%
Contains more Folate +52.4%
Contains more Vitamin K +15566.7%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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%
Contains more Vitamin B1 +158.3%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +342.5%
Contains more Vitamin B5 +412.1%
Contains more Vitamin A +791.4%
Contains more Vitamin E +1214.3%
Contains more Vitamin C +76.5%
Contains more Vitamin B6 +150.5%
Contains more Folate +52.4%
Contains more Vitamin K +15566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn raw
Corn raw
3
:
2
Leek
Leek
Contains more Protein +118%
Contains more Fats +350%
Contains more Carbs +32.2%
Contains more Other +66.7%
Equal in Water - 83
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +118%
Contains more Fats +350%
Contains more Carbs +32.2%
Contains more Other +66.7%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn raw
Corn raw
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +10700%
Contains more Polyunsaturated fat +193.4%
Contains less Saturated Fat -87.7%
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +10700%
Contains more Polyunsaturated fat +193.4%
Contains less Saturated Fat -87.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corn raw Leek Opinion
Net carbs 16.7g 12.35g Corn raw
Protein 3.27g 1.5g Corn raw
Fats 1.35g 0.3g Corn raw
Carbs 18.7g 14.15g Corn raw
Calories 86kcal 61kcal Corn raw
Starch 5.7g Corn raw
Fructose 1.94g Corn raw
Sugar 6.26g 3.9g Leek
Fiber 2g 1.8g Corn raw
Calcium 2mg 59mg Leek
Iron 0.52mg 2.1mg Leek
Magnesium 37mg 28mg Corn raw
Phosphorus 89mg 35mg Corn raw
Potassium 270mg 180mg Corn raw
Sodium 15mg 20mg Corn raw
Zinc 0.46mg 0.12mg Corn raw
Copper 0.054mg 0.12mg Leek
Manganese 0.163mg 0.481mg Leek
Selenium 0.6µg 1µg Leek
Vitamin A 187IU 1667IU Leek
Vitamin A RAE 9µg 83µg Leek
Vitamin E 0.07mg 0.92mg Leek
Vitamin C 6.8mg 12mg Leek
Vitamin B1 0.155mg 0.06mg Corn raw
Vitamin B2 0.055mg 0.03mg Corn raw
Vitamin B3 1.77mg 0.4mg Corn raw
Vitamin B5 0.717mg 0.14mg Corn raw
Vitamin B6 0.093mg 0.233mg Leek
Folate 42µg 64µg Leek
Vitamin K 0.3µg 47µg Leek
Tryptophan 0.023mg 0.012mg Corn raw
Threonine 0.129mg 0.063mg Corn raw
Isoleucine 0.129mg 0.052mg Corn raw
Leucine 0.348mg 0.096mg Corn raw
Lysine 0.137mg 0.078mg Corn raw
Methionine 0.067mg 0.018mg Corn raw
Phenylalanine 0.15mg 0.055mg Corn raw
Valine 0.185mg 0.056mg Corn raw
Histidine 0.089mg 0.025mg Corn raw
Saturated Fat 0.325g 0.04g Leek
Monounsaturated Fat 0.432g 0.004g Corn raw
Polyunsaturated fat 0.487g 0.166g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Corn raw
35%
Leek
Minerals Daily Need Coverage Score
17%
Corn raw
26%
Leek

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 2.36g)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.285g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 20)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.8)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 5mg)
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.
Which food is richer in vitamins?
?
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.