Rye vs. Leek — In-Depth Nutrition Comparison
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How are rye and leek different?
- Rye is richer in manganese, fiber, phosphorus, copper, vitamin B5, vitamin B3, selenium, and zinc, while leek is higher in vitamin K and vitamin A.
- Rye covers your daily need for manganese, 91% more than leek.
- Rye contains 22 times more zinc than leek. Rye contains 2.65mg of zinc, while leek contains 0.12mg.
Rye grain and Leeks, (bulb and lower leaf-portion), raw types were 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 more MagnesiumMagnesium | +292.9% |
| Contains more PotassiumPotassium | +183.3% |
| Contains more IronIron | +25.2% |
| Contains more CopperCopper | +205.8% |
| Contains more ZincZinc | +2108.3% |
| Contains more PhosphorusPhosphorus | +848.6% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +435.8% |
| Contains more SeleniumSelenium | +1290% |
| Contains more CalciumCalcium | +145.8% |
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 | +426.7% |
| Contains more Vitamin B2Vitamin B2 | +736.7% |
| Contains more Vitamin B3Vitamin B3 | +967.5% |
| Contains more Vitamin B5Vitamin B5 | +940% |
| Contains more Vitamin B6Vitamin B6 | +26.2% |
| Contains more CholineCholine | +220% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +8200% |
| Contains more Vitamin KVitamin K | +696.6% |
| Contains more FolateFolate | +68.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.577mg | 0.481mg | 91% |
| Fiber | 15.1g | 1.8g | 53% |
| Phosphorus | 332mg | 35mg | 42% |
| Vitamin K | 5.9µg | 47µg | 34% |
| Copper | 0.367mg | 0.12mg | 27% |
| Vitamin B5 | 1.456mg | 0.14mg | 26% |
| Vitamin B3 | 4.27mg | 0.4mg | 24% |
| Selenium | 13.9µg | 1µg | 23% |
| Zinc | 2.65mg | 0.12mg | 23% |
| Vitamin B1 | 0.316mg | 0.06mg | 21% |
| Carbs | 75.86g | 14.15g | 21% |
| Magnesium | 110mg | 28mg | 20% |
| Protein | 10.34g | 1.5g | 18% |
| Vitamin B2 | 0.251mg | 0.03mg | 17% |
| Calories | 338kcal | 61kcal | 14% |
| Vitamin C | 0mg | 12mg | 13% |
| Potassium | 510mg | 180mg | 10% |
| Vitamin A | 1µg | 83µg | 9% |
| Iron | 2.63mg | 2.1mg | 7% |
| Folate | 38µg | 64µg | 7% |
| Vitamin B6 | 0.294mg | 0.233mg | 5% |
| Choline | 30.4mg | 9.5mg | 4% |
| Polyunsaturated fat | 0.767g | 0.166g | 4% |
| Calcium | 24mg | 59mg | 4% |
| Fats | 1.63g | 0.3g | 2% |
| Sodium | 2mg | 20mg | 1% |
| Monounsaturated fat | 0.208g | 0.004g | 1% |
| Saturated fat | 0.197g | 0.04g | 1% |
| Net carbs | 60.76g | 12.35g | N/A |
| Sugar | 0.98g | 3.9g | N/A |
| Vitamin E | 0.85mg | 0.92mg | 0% |
| Tryptophan | 0.108mg | 0.012mg | 0% |
| Threonine | 0.289mg | 0.063mg | 0% |
| Isoleucine | 0.208mg | 0.052mg | 0% |
| Leucine | 0.563mg | 0.096mg | 0% |
| Lysine | 0.286mg | 0.078mg | 0% |
| Methionine | 0.153mg | 0.018mg | 0% |
| Phenylalanine | 0.435mg | 0.055mg | 0% |
| Valine | 0.317mg | 0.056mg | 0% |
| Histidine | 0.189mg | 0.025mg | 0% |
| Fructose | 0.11g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +589.3% |
| Contains more FatsFats | +443.3% |
| Contains more CarbsCarbs | +436.1% |
| Contains more OtherOther | +49.5% |
| Contains more WaterWater | +683% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5100% |
| Contains more Poly. FatPolyunsaturated fat | +362% |
| Contains less Sat. FatSaturated fat | -79.7% |
