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  6. Porridge vs. Leek

Porridge vs. Leek — In-Depth Nutrition Comparison

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How are Porridge and Leek different?

  • Porridge is higher in Iron, however, Leek is richer in Vitamin K, Manganese, Vitamin B6, Vitamin C, Folate, Vitamin A RAE, Copper, Vitamin E , and Magnesium.
  • Daily need coverage for Vitamin K from Leek is 39% higher.
  • Porridge contains 2 times more Iron than Leek. While Porridge contains 3.74mg of Iron, Leek contains only 2.1mg.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Porridge 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.
Porridge
Porridge
5
:
5
Leek
Leek
Contains more Calcium +47.5%
Contains more Iron +78.1%
Contains less Sodium -70%
Contains more Selenium +180%
Contains more Magnesium +460%
Contains more Phosphorus +133.3%
Contains more Potassium +1025%
Contains more Copper +200%
Contains more Manganese +∞%
Equal in Zinc - 0.12
Porridge
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 141% 4% 7% 2% 1% 4% 14% 0% 16%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +47.5%
Contains more Iron +78.1%
Contains less Sodium -70%
Contains more Selenium +180%
Contains more Magnesium +460%
Contains more Phosphorus +133.3%
Contains more Potassium +1025%
Contains more Copper +200%
Contains more Manganese +∞%
Equal in Zinc - 0.12

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.
Porridge
Porridge
1
:
9
Leek
Leek
Contains more Vitamin B3 +30%
Contains more Vitamin A +∞%
Contains more Vitamin E +4500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +97.2%
Contains more Vitamin B6 +1692.3%
Contains more Folate +433.3%
Contains more Vitamin K +46900%
Equal in Vitamin B1 - 0.06
Porridge
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B3 +30%
Contains more Vitamin A +∞%
Contains more Vitamin E +4500%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20%
Contains more Vitamin B5 +97.2%
Contains more Vitamin B6 +1692.3%
Contains more Folate +433.3%
Contains more Vitamin K +46900%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Porridge
Porridge
1
:
4
Leek
Leek
Contains more Fats +42.9%
Contains more Carbs +34.5%
Contains more Other +377.3%
Equal in Protein - 1.5
Equal in Water - 83
Porridge
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Fats +42.9%
Contains more Carbs +34.5%
Contains more Other +377.3%
Equal in Protein - 1.5
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Porridge
Porridge
2
:
1
Leek
Leek
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +45.6%
Porridge
19% 16% 65%
Saturated Fat: 0.033 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.114 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains less Saturated Fat -17.5%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +45.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Porridge Leek
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Porridge Leek Opinion
Net carbs 10.02g 12.35g Leek
Protein 1.44g 1.5g Leek
Fats 0.21g 0.3g Leek
Carbs 10.52g 14.15g Leek
Calories 50kcal 61kcal Leek
Sugar 0.03g 3.9g Porridge
Fiber 0.5g 1.8g Leek
Calcium 87mg 59mg Porridge
Iron 3.74mg 2.1mg Porridge
Magnesium 5mg 28mg Leek
Phosphorus 15mg 35mg Leek
Potassium 16mg 180mg Leek
Sodium 6mg 20mg Porridge
Zinc 0.13mg 0.12mg Porridge
Copper 0.04mg 0.12mg Leek
Manganese 0mg 0.481mg Leek
Selenium 2.8µg 1µg Porridge
Vitamin A 0IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.02mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.055mg 0.06mg Leek
Vitamin B2 0.025mg 0.03mg Leek
Vitamin B3 0.52mg 0.4mg Porridge
Vitamin B5 0.071mg 0.14mg Leek
Vitamin B6 0.013mg 0.233mg Leek
Folate 12µg 64µg Leek
Vitamin K 0.1µg 47µg Leek
Tryptophan 0.02mg 0.012mg Porridge
Threonine 0.045mg 0.063mg Leek
Isoleucine 0.063mg 0.052mg Porridge
Leucine 0.11mg 0.096mg Porridge
Lysine 0.037mg 0.078mg Leek
Methionine 0.027mg 0.018mg Porridge
Phenylalanine 0.078mg 0.055mg Porridge
Valine 0.07mg 0.056mg Porridge
Histidine 0.033mg 0.025mg Porridge
Saturated Fat 0.033g 0.04g Porridge
Monounsaturated Fat 0.028g 0.004g Porridge
Polyunsaturated fat 0.114g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Porridge Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
4%
Porridge
35%
Leek
Minerals Daily Need Coverage Score
21%
Porridge
26%
Leek

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 3.87g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 0.007g)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.