Oatmeal vs. Leek — In-Depth Nutrition Comparison
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How are oatmeal and leek different?
- Oatmeal is higher in iron, vitamin B1, vitamin B3, vitamin B2, selenium, and phosphorus; however, leek is richer in vitamin K, vitamin A, vitamin C, and copper.
- Daily need coverage for iron for oatmeal is 48% higher.
- Oatmeal contains 8 times more vitamin B3 than leek. While oatmeal contains 3.025mg of vitamin B3, leek contains only 0.4mg.
- Leek has a lower glycemic index (32) than oatmeal (79).
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.
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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 | +35.6% |
| Contains more IronIron | +183.8% |
| Contains more ZincZinc | +416.7% |
| Contains more PhosphorusPhosphorus | +120% |
| Contains more ManganeseManganese | +16% |
| Contains more SeleniumSelenium | +400% |
| Contains more PotassiumPotassium | +195.1% |
| Contains more CopperCopper | +81.8% |
| Contains less SodiumSodium | -59.2% |
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 AVitamin A | +56.6% |
| Contains more Vitamin B1Vitamin B1 | +333.3% |
| Contains more Vitamin B2Vitamin B2 | +616.7% |
| Contains more Vitamin B3Vitamin B3 | +656.3% |
| Contains more Vitamin B5Vitamin B5 | +126.4% |
| Contains more Vitamin B6Vitamin B6 | +24.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +1214.3% |
| Contains more Vitamin KVitamin K | +11650% |
| Contains more FolateFolate | +45.5% |
| Contains more CholineCholine | +102.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 2.1mg | 48% |
| Vitamin K | 0.4µg | 47µg | 39% |
| Vitamin B1 | 0.26mg | 0.06mg | 17% |
| Vitamin B3 | 3.025mg | 0.4mg | 16% |
| Vitamin B2 | 0.215mg | 0.03mg | 14% |
| Vitamin C | 0mg | 12mg | 13% |
| Selenium | 5µg | 1µg | 7% |
| Copper | 0.066mg | 0.12mg | 6% |
| Vitamin E | 0.07mg | 0.92mg | 6% |
| Phosphorus | 77mg | 35mg | 6% |
| Zinc | 0.62mg | 0.12mg | 5% |
| Vitamin A | 130µg | 83µg | 5% |
| Folate | 44µg | 64µg | 5% |
| Vitamin B6 | 0.29mg | 0.233mg | 4% |
| Vitamin B5 | 0.317mg | 0.14mg | 4% |
| Potassium | 61mg | 180mg | 4% |
| Starch | 10.37g | 4% | |
| Manganese | 0.558mg | 0.481mg | 3% |
| Polyunsaturated fat | 0.426g | 0.166g | 2% |
| Calcium | 80mg | 59mg | 2% |
| Protein | 2.37g | 1.5g | 2% |
| Fats | 1.36g | 0.3g | 2% |
| Sodium | 49mg | 20mg | 1% |
| Choline | 4.7mg | 9.5mg | 1% |
| Monounsaturated fat | 0.391g | 0.004g | 1% |
| Carbs | 11.67g | 14.15g | 1% |
| Saturated fat | 0.226g | 0.04g | 1% |
| Calories | 68kcal | 61kcal | 0% |
| Net carbs | 9.97g | 12.35g | N/A |
| Magnesium | 26mg | 28mg | 0% |
| Sugar | 0.46g | 3.9g | N/A |
| Fiber | 1.7g | 1.8g | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Tryptophan | 0.04mg | 0.012mg | 0% |
| Threonine | 0.083mg | 0.063mg | 0% |
| Isoleucine | 0.105mg | 0.052mg | 0% |
| Leucine | 0.2mg | 0.096mg | 0% |
| Lysine | 0.135mg | 0.078mg | 0% |
| Methionine | 0.04mg | 0.018mg | 0% |
| Phenylalanine | 0.13mg | 0.055mg | 0% |
| Valine | 0.151mg | 0.056mg | 0% |
| Histidine | 0.057mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +58% |
| Contains more FatsFats | +353.3% |
| Contains more CarbsCarbs | +21.3% |
| Contains more OtherOther | +84.2% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9675% |
| Contains more Poly. FatPolyunsaturated fat | +156.6% |
| Contains less Sat. FatSaturated fat | -82.3% |
