Rice vs. Leek — In-Depth Nutrition Comparison
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Differences between rice and leek
- Rice has more selenium, vitamin B1, and vitamin B3, while leek has more vitamin K, vitamin A, vitamin C, iron, vitamin B6, vitamin E, and copper.
- Leek's daily need coverage for vitamin K is 39% higher.
- Leek contains 8 times less selenium than rice. Rice contains 7.5µg of selenium, while leek contains 1µg.
- Leek has a lower glycemic index. The glycemic index of leek is 32, while the glycemic index of rice is 60.
The food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Leeks, (bulb and lower leaf-portion), raw.
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.
| Contains more ZincZinc | +308.3% |
| Contains more PhosphorusPhosphorus | +22.9% |
| Contains less SodiumSodium | -95% |
| Contains more SeleniumSelenium | +650% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +490% |
| Contains more PotassiumPotassium | +414.3% |
| Contains more IronIron | +75% |
| Contains more CopperCopper | +73.9% |
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 | +171.7% |
| Contains more Vitamin B3Vitamin B3 | +269% |
| Contains more Vitamin B5Vitamin B5 | +178.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2200% |
| Contains more Vitamin B2Vitamin B2 | +130.8% |
| Contains more Vitamin B6Vitamin B6 | +150.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +10.3% |
| Contains more CholineCholine | +352.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 47µg | 39% |
| Vitamin C | 0mg | 12mg | 13% |
| Selenium | 7.5µg | 1µg | 12% |
| Vitamin B6 | 0.093mg | 0.233mg | 11% |
| Iron | 1.2mg | 2.1mg | 11% |
| Vitamin B1 | 0.163mg | 0.06mg | 9% |
| Vitamin A | 0µg | 83µg | 9% |
| Vitamin B3 | 1.476mg | 0.4mg | 7% |
| Fiber | 0.4g | 1.8g | 6% |
| Copper | 0.069mg | 0.12mg | 6% |
| Vitamin E | 0.04mg | 0.92mg | 6% |
| Carbs | 28.17g | 14.15g | 5% |
| Calcium | 10mg | 59mg | 5% |
| Vitamin B5 | 0.39mg | 0.14mg | 5% |
| Magnesium | 12mg | 28mg | 4% |
| Potassium | 35mg | 180mg | 4% |
| Calories | 130kcal | 61kcal | 3% |
| Zinc | 0.49mg | 0.12mg | 3% |
| Protein | 2.69g | 1.5g | 2% |
| Folate | 58µg | 64µg | 2% |
| Sodium | 1mg | 20mg | 1% |
| Polyunsaturated fat | 0.076g | 0.166g | 1% |
| Phosphorus | 43mg | 35mg | 1% |
| Vitamin B2 | 0.013mg | 0.03mg | 1% |
| Choline | 2.1mg | 9.5mg | 1% |
| Fats | 0.28g | 0.3g | 0% |
| Net carbs | 27.77g | 12.35g | N/A |
| Sugar | 0.05g | 3.9g | N/A |
| Manganese | 0.472mg | 0.481mg | 0% |
| Saturated fat | 0.077g | 0.04g | 0% |
| Monounsaturated fat | 0.088g | 0.004g | 0% |
| Tryptophan | 0.031mg | 0.012mg | 0% |
| Threonine | 0.096mg | 0.063mg | 0% |
| Isoleucine | 0.116mg | 0.052mg | 0% |
| Leucine | 0.222mg | 0.096mg | 0% |
| Lysine | 0.097mg | 0.078mg | 0% |
| Methionine | 0.063mg | 0.018mg | 0% |
| Phenylalanine | 0.144mg | 0.055mg | 0% |
| Valine | 0.164mg | 0.056mg | 0% |
| Histidine | 0.063mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +79.3% |
| Contains more CarbsCarbs | +99.1% |
| Contains more WaterWater | +21.3% |
| Contains more OtherOther | +150% |
~equal in
Fats
~0.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2100% |
| Contains less Sat. FatSaturated fat | -48.1% |
| Contains more Poly. FatPolyunsaturated fat | +118.4% |
