Bran vs. Leek — In-Depth Nutrition Comparison
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Significant differences between bran and leek
- Bran has more manganese, selenium, phosphorus, and vitamin B1; however, leek is richer in vitamin A, vitamin B6, iron, folate, vitamin C, and copper.
- Leek covers your daily vitamin A needs 33% more than bran.
- Leek has 8 times less selenium than bran. Bran has 7.7µg of selenium, while leek has 1µg.
- Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of leek is 32.
Specific food types used in this comparison are Oat bran, cooked and Leeks, (bulb and lower leaf-portion), raw.
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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 MagnesiumMagnesium | +42.9% |
| Contains more ZincZinc | +341.7% |
| Contains more PhosphorusPhosphorus | +240% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +100.4% |
| Contains more SeleniumSelenium | +670% |
| Contains more CalciumCalcium | +490% |
| Contains more PotassiumPotassium | +95.7% |
| Contains more IronIron | +138.6% |
| Contains more CopperCopper | +81.8% |
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 B1Vitamin B1 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +13.3% |
| Contains more Vitamin B5Vitamin B5 | +55% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +177.8% |
| Contains more Vitamin B6Vitamin B6 | +832% |
| Contains more FolateFolate | +966.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 39% | |
| Manganese | 0.964mg | 0.481mg | 21% |
| Vitamin B6 | 0.025mg | 0.233mg | 16% |
| Folate | 6µg | 64µg | 15% |
| Iron | 0.88mg | 2.1mg | 15% |
| Vitamin C | 0mg | 12mg | 13% |
| Selenium | 7.7µg | 1µg | 12% |
| Phosphorus | 119mg | 35mg | 12% |
| Vitamin A | 0µg | 83µg | 9% |
| Vitamin B1 | 0.16mg | 0.06mg | 8% |
| Vitamin E | 0.92mg | 6% | |
| Copper | 0.066mg | 0.12mg | 6% |
| Calcium | 10mg | 59mg | 5% |
| Zinc | 0.53mg | 0.12mg | 4% |
| Fiber | 2.6g | 1.8g | 3% |
| Potassium | 92mg | 180mg | 3% |
| Magnesium | 40mg | 28mg | 3% |
| Protein | 3.21g | 1.5g | 3% |
| Choline | 9.5mg | 2% | |
| Vitamin B3 | 0.144mg | 0.4mg | 2% |
| Vitamin B5 | 0.217mg | 0.14mg | 2% |
| Saturated fat | 0.163g | 0.04g | 1% |
| Monounsaturated fat | 0.291g | 0.004g | 1% |
| Polyunsaturated fat | 0.339g | 0.166g | 1% |
| Calories | 40kcal | 61kcal | 1% |
| Sodium | 1mg | 20mg | 1% |
| Carbs | 11.44g | 14.15g | 1% |
| Fats | 0.86g | 0.3g | 1% |
| Net carbs | 8.84g | 12.35g | N/A |
| Sugar | 3.9g | N/A | |
| Vitamin B2 | 0.034mg | 0.03mg | 0% |
| Tryptophan | 0.057mg | 0.012mg | 0% |
| Threonine | 0.086mg | 0.063mg | 0% |
| Isoleucine | 0.114mg | 0.052mg | 0% |
| Leucine | 0.235mg | 0.096mg | 0% |
| Lysine | 0.13mg | 0.078mg | 0% |
| Methionine | 0.057mg | 0.018mg | 0% |
| Phenylalanine | 0.155mg | 0.055mg | 0% |
| Valine | 0.165mg | 0.056mg | 0% |
| Histidine | 0.07mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +114% |
| Contains more FatsFats | +186.7% |
| Contains more CarbsCarbs | +23.7% |
| Contains more OtherOther | +114.3% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7175% |
| Contains more Poly. FatPolyunsaturated fat | +104.2% |
| Contains less Sat. FatSaturated fat | -75.5% |
