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  6. Corn raw vs. Leek

Corn raw vs. Leek — In-Depth Nutrition Comparison

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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, vitamin A, iron, manganese, vitamin B6, and copper.
  • Leek covers your daily need for 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.
  • The glycemic index of corn raw is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Leek
Leek
5
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%
Contains more MagnesiumMagnesium +32.1%
Contains more PotassiumPotassium +50%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +154.3%
Contains less SodiumSodium -25%
Contains more CalciumCalcium +2850%
Contains more IronIron +303.8%
Contains more CopperCopper +122.2%
Contains more ManganeseManganese +195.1%
Contains more SeleniumSelenium +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.
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Leek
Leek
6
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%
Contains more Vitamin B1Vitamin B1 +158.3%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +342.5%
Contains more Vitamin B5Vitamin B5 +412.1%
Contains more CholineCholine +142.1%
Contains more Vitamin CVitamin C +76.5%
Contains more Vitamin AVitamin A +822.2%
Contains more Vitamin EVitamin E +1214.3%
Contains more Vitamin B6Vitamin B6 +150.5%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Leek DV% diff.
Vitamin K 0.3µg 47µg 39%
Iron 0.52mg 2.1mg 20%
Manganese 0.163mg 0.481mg 14%
Vitamin B5 0.717mg 0.14mg 12%
Vitamin B6 0.093mg 0.233mg 11%
Vitamin B3 1.77mg 0.4mg 9%
Phosphorus 89mg 35mg 8%
Vitamin B1 0.155mg 0.06mg 8%
Vitamin A 9µg 83µg 8%
Copper 0.054mg 0.12mg 7%
Vitamin C 6.8mg 12mg 6%
Calcium 2mg 59mg 6%
Vitamin E 0.07mg 0.92mg 6%
Folate 42µg 64µg 6%
Protein 3.27g 1.5g 4%
Zinc 0.46mg 0.12mg 3%
Potassium 270mg 180mg 3%
Starch 5.7g 2%
Polyunsaturated fat 0.487g 0.166g 2%
Choline 23mg 9.5mg 2%
Magnesium 37mg 28mg 2%
Carbs 18.7g 14.15g 2%
Fructose 1.94g 2%
Fats 1.35g 0.3g 2%
Vitamin B2 0.055mg 0.03mg 2%
Saturated fat 0.325g 0.04g 1%
Monounsaturated fat 0.432g 0.004g 1%
Calories 86kcal 61kcal 1%
Selenium 0.6µg 1µg 1%
Fiber 2g 1.8g 1%
Net carbs 16.7g 12.35g N/A
Sugar 6.26g 3.9g N/A
Sodium 15mg 20mg 0%
Tryptophan 0.023mg 0.012mg 0%
Threonine 0.129mg 0.063mg 0%
Isoleucine 0.129mg 0.052mg 0%
Leucine 0.348mg 0.096mg 0%
Lysine 0.137mg 0.078mg 0%
Methionine 0.067mg 0.018mg 0%
Phenylalanine 0.15mg 0.055mg 0%
Valine 0.185mg 0.056mg 0%
Histidine 0.089mg 0.025mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
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
Contains more Mono. FatMonounsaturated fat +10700%
Contains more Poly. FatPolyunsaturated fat +193.4%
Contains less Sat. FatSaturated fat -87.7%

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.