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  6. Millet raw vs. Leek

Millet raw vs. Leek — In-Depth Nutrition Comparison

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What are the differences between millet raw and leek?

  • Millet raw is higher in copper, manganese, phosphorus, vitamin B1, vitamin B3, fiber, magnesium, and vitamin B2, yet leek is higher in vitamin K and vitamin A.
  • Millet raw's daily need coverage for copper is 70% more.
  • Millet raw has 12 times more vitamin B3 than leek. While millet raw has 4.72mg of vitamin B3, leek has only 0.4mg.
  • The glycemic index of leek is lower.

We used Millet, raw and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Millet raw vs Leek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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%
Contains more MagnesiumMagnesium +307.1%
Contains more IronIron +43.3%
Contains more CopperCopper +525%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +714.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +239.3%
Contains more SeleniumSelenium +170%
Contains more CalciumCalcium +637.5%
~equal in Potassium ~180mg

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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%
Contains more Vitamin B1Vitamin B1 +601.7%
Contains more Vitamin B2Vitamin B2 +866.7%
Contains more Vitamin B3Vitamin B3 +1080%
Contains more Vitamin B5Vitamin B5 +505.7%
Contains more Vitamin B6Vitamin B6 +64.8%
Contains more FolateFolate +32.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1740%
Contains more Vitamin KVitamin K +5122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Millet raw Leek DV% diff.
Copper 0.75mg 0.12mg 70%
Manganese 1.632mg 0.481mg 50%
Vitamin K 0.9µg 47µg 38%
Phosphorus 285mg 35mg 36%
Vitamin B1 0.421mg 0.06mg 30%
Fiber 8.5g 1.8g 27%
Vitamin B3 4.72mg 0.4mg 27%
Vitamin B2 0.29mg 0.03mg 20%
Carbs 72.85g 14.15g 20%
Magnesium 114mg 28mg 20%
Protein 11.02g 1.5g 19%
Calories 378kcal 61kcal 16%
Zinc 1.68mg 0.12mg 14%
Vitamin B5 0.848mg 0.14mg 14%
Polyunsaturated fat 2.134g 0.166g 13%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.384mg 0.233mg 12%
Iron 3.01mg 2.1mg 11%
Vitamin A 0µg 83µg 9%
Vitamin E 0.05mg 0.92mg 6%
Fats 4.22g 0.3g 6%
Folate 85µg 64µg 5%
Calcium 8mg 59mg 5%
Saturated fat 0.723g 0.04g 3%
Selenium 2.7µg 1µg 3%
Choline 9.5mg 2%
Monounsaturated fat 0.773g 0.004g 2%
Sodium 5mg 20mg 1%
Net carbs 64.35g 12.35g N/A
Potassium 195mg 180mg 0%
Sugar 3.9g N/A
Tryptophan 0.119mg 0.012mg 0%
Threonine 0.353mg 0.063mg 0%
Isoleucine 0.465mg 0.052mg 0%
Leucine 1.4mg 0.096mg 0%
Lysine 0.212mg 0.078mg 0%
Methionine 0.221mg 0.018mg 0%
Phenylalanine 0.58mg 0.055mg 0%
Valine 0.578mg 0.056mg 0%
Histidine 0.236mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +634.7%
Contains more FatsFats +1306.7%
Contains more CarbsCarbs +414.8%
Contains more OtherOther +208.6%
Contains more WaterWater +857.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 +19225%
Contains more Poly. FatPolyunsaturated fat +1185.5%
Contains less Sat. FatSaturated fat -94.5%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.