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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
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
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
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.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
13%
27%
Minerals Daily Need Coverage Score
32%
26%
Comparison summary
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.22g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 34)
Which food is cheaper?
Leek is cheaper (difference - $1.6)
Which food is lower in Sugar?
Brown rice is lower in Sugar (difference - 3.66g)
Which food contains less Sodium?
Brown rice contains less Sodium (difference - 16mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.