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 C, Copper, and Vitamin E .
- Daily need coverage for Iron from 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.
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
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Calcium
+35.6%
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Iron
+183.8%
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Phosphorus
+120%
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Zinc
+416.7%
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Manganese
+16%
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Selenium
+400%
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Potassium
+195.1%
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Sodium
-59.2%
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Copper
+81.8%
Equal in Magnesium - 28
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Calcium
+35.6%
Contains
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Iron
+183.8%
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Phosphorus
+120%
Contains
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Zinc
+416.7%
Contains
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Manganese
+16%
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Selenium
+400%
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Potassium
+195.1%
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Sodium
-59.2%
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Copper
+81.8%
Equal in Magnesium - 28
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.
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Vitamin B1
+333.3%
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Vitamin B2
+616.7%
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Vitamin B3
+656.3%
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Vitamin B5
+126.4%
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Vitamin B6
+24.5%
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Vitamin A
+285%
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Vitamin E
+1214.3%
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Vitamin C
+∞%
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Folate
+45.5%
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Vitamin K
+11650%
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Vitamin B1
+333.3%
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Vitamin B2
+616.7%
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Vitamin B3
+656.3%
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Vitamin B5
+126.4%
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Vitamin B6
+24.5%
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Vitamin A
+285%
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Vitamin E
+1214.3%
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Vitamin C
+∞%
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Folate
+45.5%
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Vitamin K
+11650%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+58%
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Fats
+353.3%
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Carbs
+21.3%
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Other
+84.2%
Equal in Water - 83
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Protein
+58%
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Fats
+353.3%
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Carbs
+21.3%
Contains
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Other
+84.2%
Equal in Water - 83
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+9675%
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Polyunsaturated fat
+156.6%
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Saturated Fat
-82.3%
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Monounsaturated Fat
+9675%
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Polyunsaturated fat
+156.6%
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Saturated Fat
-82.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.97g | 12.35g |
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| Protein | 2.37g | 1.5g |
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| Fats | 1.36g | 0.3g |
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| Carbs | 11.67g | 14.15g |
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| Calories | 68kcal | 61kcal |
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| Starch | 10.37g |
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| Sugar | 0.46g | 3.9g |
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| Fiber | 1.7g | 1.8g |
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| Calcium | 80mg | 59mg |
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| Iron | 5.96mg | 2.1mg |
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| Magnesium | 26mg | 28mg |
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| Phosphorus | 77mg | 35mg |
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| Potassium | 61mg | 180mg |
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| Sodium | 49mg | 20mg |
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| Zinc | 0.62mg | 0.12mg |
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| Copper | 0.066mg | 0.12mg |
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| Manganese | 0.558mg | 0.481mg |
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| Selenium | 5µg | 1µg |
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| Vitamin A | 433IU | 1667IU |
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| Vitamin A RAE | 130µg | 83µg |
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| Vitamin E | 0.07mg | 0.92mg |
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| Vitamin C | 0mg | 12mg |
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| Vitamin B1 | 0.26mg | 0.06mg |
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| Vitamin B2 | 0.215mg | 0.03mg |
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| Vitamin B3 | 3.025mg | 0.4mg |
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| Vitamin B5 | 0.317mg | 0.14mg |
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| Vitamin B6 | 0.29mg | 0.233mg |
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| Folate | 44µg | 64µg |
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| Vitamin K | 0.4µg | 47µg |
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| Tryptophan | 0.04mg | 0.012mg |
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| Threonine | 0.083mg | 0.063mg |
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| Isoleucine | 0.105mg | 0.052mg |
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| Leucine | 0.2mg | 0.096mg |
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| Lysine | 0.135mg | 0.078mg |
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| Methionine | 0.04mg | 0.018mg |
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| Phenylalanine | 0.13mg | 0.055mg |
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| Valine | 0.151mg | 0.056mg |
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| Histidine | 0.057mg | 0.025mg |
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| Trans Fat | 0.003g | 0g |
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| Saturated Fat | 0.226g | 0.04g |
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| Monounsaturated Fat | 0.391g | 0.004g |
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| Polyunsaturated fat | 0.426g | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
27%
35%
Minerals Daily Need Coverage Score
45%
26%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 3.44g)
Which food is cheaper?
Oatmeal is cheaper (difference - $0.4)
Which food is richer in minerals?
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Leek contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.186g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 47)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.