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Brown rice vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between brown rice and leek

  • Brown rice has more manganese, vitamin B3, vitamin B1, phosphorus, and selenium; however, leek is higher in vitamin K, vitamin A, iron, folate, and vitamin C.
  • Leek covers your daily need for vitamin K, 39% more than brown rice.
  • Brown rice has 6 times more vitamin B3 than leek. While brown rice has 2.561mg of vitamin B3, leek has only 0.4mg.
  • The glycemic index of brown rice is higher.

These are the specific foods used in this comparison Rice, brown, long-grain, cooked and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Brown rice 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Leek
4
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 +39.3%
Contains more ZincZinc +491.7%
Contains more PhosphorusPhosphorus +194.3%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +102.5%
Contains more SeleniumSelenium +480%
Contains more CalciumCalcium +1866.7%
Contains more PotassiumPotassium +109.3%
Contains more IronIron +275%
Contains more CopperCopper +13.2%

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.
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Leek
6
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 +196.7%
Contains more Vitamin B2Vitamin B2 +130%
Contains more Vitamin B3Vitamin B3 +540.3%
Contains more Vitamin B5Vitamin B5 +171.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +441.2%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more Vitamin KVitamin K +23400%
Contains more FolateFolate +611.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +82.7%
Contains more FatsFats +223.3%
Contains more CarbsCarbs +80.8%
Contains more WaterWater +18.1%
Contains more OtherOther +138.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
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 +9125%
Contains more Poly. FatPolyunsaturated fat +120.5%
Contains less Sat. FatSaturated fat -84.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Leek DV% diff.
Vitamin K 0.2µg 47µg 39%
Manganese 0.974mg 0.481mg 21%
Iron 0.56mg 2.1mg 19%
Vitamin B3 2.561mg 0.4mg 14%
Folate 9µg 64µg 14%
Vitamin C 0mg 12mg 13%
Phosphorus 103mg 35mg 10%
Starch 24.79g 10%
Vitamin B1 0.178mg 0.06mg 10%
Vitamin A 0µg 83µg 9%
Selenium 5.8µg 1µg 9%
Vitamin B6 0.123mg 0.233mg 8%
Calcium 3mg 59mg 6%
Vitamin E 0.17mg 0.92mg 5%
Vitamin B5 0.38mg 0.14mg 5%
Zinc 0.71mg 0.12mg 5%
Carbs 25.58g 14.15g 4%
Vitamin B2 0.069mg 0.03mg 3%
Calories 123kcal 61kcal 3%
Magnesium 39mg 28mg 3%
Potassium 86mg 180mg 3%
Protein 2.74g 1.5g 2%
Copper 0.106mg 0.12mg 2%
Sodium 4mg 20mg 1%
Saturated fat 0.26g 0.04g 1%
Monounsaturated fat 0.369g 0.004g 1%
Polyunsaturated fat 0.366g 0.166g 1%
Fats 0.97g 0.3g 1%
Fiber 1.6g 1.8g 1%
Net carbs 23.98g 12.35g N/A
Sugar 0.24g 3.9g N/A
Choline 9.2mg 9.5mg 0%
Tryptophan 0.033mg 0.012mg 0%
Threonine 0.095mg 0.063mg 0%
Isoleucine 0.109mg 0.052mg 0%
Leucine 0.214mg 0.096mg 0%
Lysine 0.099mg 0.078mg 0%
Methionine 0.058mg 0.018mg 0%
Phenylalanine 0.133mg 0.055mg 0%
Valine 0.151mg 0.056mg 0%
Histidine 0.066mg 0.025mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
13%
Brown rice
27%
Leek
Minerals Daily Need Coverage Score
32%
Brown rice
26%
Leek

Comparison summary

Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.22g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 34)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 16mg)
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.
Which food is richer in vitamins?
?
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.