Semolina vs. Leek — In-Depth Nutrition Comparison
Compare
Important differences between semolina and leek
- Semolina has more selenium, vitamin B3, manganese, copper, phosphorus, and vitamin B6; however, leek has more vitamin K, vitamin A, iron, and folate.
- Leek's daily need coverage for vitamin K is 39% more.
- Semolina has 20 times more selenium than leek. Semolina has 19.9µg of selenium, while leek has 1µg.
- Semolina has a higher glycemic index than leek.
The food varieties used in the comparison are Rice, white, long-grain, parboiled, unenriched, dry and Leeks, (bulb and lower leaf-portion), raw.
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.
| Contains more CalciumCalcium | +20.3% |
| Contains more CopperCopper | +136.7% |
| Contains more ZincZinc | +750% |
| Contains more PhosphorusPhosphorus | +337.1% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +115.2% |
| Contains more SeleniumSelenium | +1890% |
| Contains more IronIron | +183.8% |
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 | +273.3% |
| Contains more Vitamin B2Vitamin B2 | +66.7% |
| Contains more Vitamin B3Vitamin B3 | +1162% |
| Contains more Vitamin B5Vitamin B5 | +380% |
| Contains more Vitamin B6Vitamin B6 | +94% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +2966.7% |
| Contains more Vitamin KVitamin K | +46900% |
| Contains more FolateFolate | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.1µg | 47µg | 39% |
| Selenium | 19.9µg | 1µg | 34% |
| Vitamin B3 | 5.048mg | 0.4mg | 29% |
| Starch | 68.29g | 28% | |
| Manganese | 1.035mg | 0.481mg | 24% |
| Carbs | 80.89g | 14.15g | 22% |
| Copper | 0.284mg | 0.12mg | 18% |
| Vitamin B6 | 0.452mg | 0.233mg | 17% |
| Iron | 0.74mg | 2.1mg | 17% |
| Phosphorus | 153mg | 35mg | 17% |
| Calories | 374kcal | 61kcal | 16% |
| Folate | 8µg | 64µg | 14% |
| Vitamin B1 | 0.224mg | 0.06mg | 14% |
| Vitamin C | 0mg | 12mg | 13% |
| Protein | 7.51g | 1.5g | 12% |
| Vitamin B5 | 0.672mg | 0.14mg | 11% |
| Vitamin A | 83µg | 9% | |
| Zinc | 1.02mg | 0.12mg | 8% |
| Vitamin E | 0.03mg | 0.92mg | 6% |
| Choline | 9.5mg | 2% | |
| Vitamin B2 | 0.05mg | 0.03mg | 2% |
| Polyunsaturated fat | 0.322g | 0.166g | 1% |
| Monounsaturated fat | 0.258g | 0.004g | 1% |
| Saturated fat | 0.294g | 0.04g | 1% |
| Fats | 1.03g | 0.3g | 1% |
| Calcium | 71mg | 59mg | 1% |
| Sodium | 2mg | 20mg | 1% |
| Net carbs | 79.09g | 12.35g | N/A |
| Magnesium | 27mg | 28mg | 0% |
| Potassium | 174mg | 180mg | 0% |
| Sugar | 0.33g | 3.9g | N/A |
| Fiber | 1.8g | 1.8g | 0% |
| Tryptophan | 0.103mg | 0.012mg | 0% |
| Threonine | 0.271mg | 0.063mg | 0% |
| Isoleucine | 0.339mg | 0.052mg | 0% |
| Leucine | 0.656mg | 0.096mg | 0% |
| Lysine | 0.215mg | 0.078mg | 0% |
| Methionine | 0.183mg | 0.018mg | 0% |
| Phenylalanine | 0.398mg | 0.055mg | 0% |
| Valine | 0.47mg | 0.056mg | 0% |
| Histidine | 0.185mg | 0.025mg | 0% |
| Fructose | 0.02g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +400.7% |
| Contains more FatsFats | +243.3% |
| Contains more CarbsCarbs | +471.7% |
| Contains more WaterWater | +741.8% |
| Contains more OtherOther | +47.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6350% |
| Contains more Poly. FatPolyunsaturated fat | +94% |
| Contains less Sat. FatSaturated fat | -86.4% |
