Spelt vs. Leek — In-Depth Nutrition Comparison
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What are the main differences between spelt and leek?
- Spelt is richer in manganese, phosphorus, copper, vitamin B3, fiber, iron, zinc, and magnesium, yet leek is richer in vitamin K and vitamin A.
- Spelt's daily need coverage for manganese is 109% higher.
- Spelt has 27 times more zinc than leek. Spelt has 3.28mg of zinc, while leek has 0.12mg.
- Leek has a lower glycemic index than spelt.
We used Spelt, uncooked and Leeks, (bulb and lower leaf-portion), raw types in this comparison.
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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 | +385.7% |
| Contains more PotassiumPotassium | +115.6% |
| Contains more IronIron | +111.4% |
| Contains more CopperCopper | +325.8% |
| Contains more ZincZinc | +2633.3% |
| Contains more PhosphorusPhosphorus | +1045.7% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +520.2% |
| Contains more SeleniumSelenium | +1070% |
| Contains more CalciumCalcium | +118.5% |
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 | +506.7% |
| Contains more Vitamin B2Vitamin B2 | +276.7% |
| Contains more Vitamin B3Vitamin B3 | +1610.8% |
| Contains more Vitamin B5Vitamin B5 | +662.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +16.5% |
| Contains more Vitamin KVitamin K | +1205.6% |
| Contains more FolateFolate | +42.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.983mg | 0.481mg | 109% |
| Phosphorus | 401mg | 35mg | 52% |
| Copper | 0.511mg | 0.12mg | 43% |
| Vitamin B3 | 6.843mg | 0.4mg | 40% |
| Vitamin K | 3.6µg | 47µg | 36% |
| Fiber | 10.7g | 1.8g | 36% |
| Iron | 4.44mg | 2.1mg | 29% |
| Zinc | 3.28mg | 0.12mg | 29% |
| Magnesium | 136mg | 28mg | 26% |
| Protein | 14.57g | 1.5g | 26% |
| Vitamin B1 | 0.364mg | 0.06mg | 25% |
| Starch | 53.92g | 22% | |
| Vitamin B5 | 1.068mg | 0.14mg | 19% |
| Carbs | 70.19g | 14.15g | 19% |
| Selenium | 11.7µg | 1µg | 19% |
| Calories | 338kcal | 61kcal | 14% |
| Vitamin C | 0mg | 12mg | 13% |
| Vitamin A | 0µg | 83µg | 9% |
| Polyunsaturated fat | 1.258g | 0.166g | 7% |
| Potassium | 388mg | 180mg | 6% |
| Vitamin B2 | 0.113mg | 0.03mg | 6% |
| Folate | 45µg | 64µg | 5% |
| Calcium | 27mg | 59mg | 3% |
| Fats | 2.43g | 0.3g | 3% |
| Saturated fat | 0.406g | 0.04g | 2% |
| Choline | 9.5mg | 2% | |
| Monounsaturated fat | 0.445g | 0.004g | 1% |
| Sodium | 8mg | 20mg | 1% |
| Vitamin E | 0.79mg | 0.92mg | 1% |
| Net carbs | 59.49g | 12.35g | N/A |
| Sugar | 6.82g | 3.9g | N/A |
| Vitamin B6 | 0.23mg | 0.233mg | 0% |
| Tryptophan | 0.132mg | 0.012mg | 0% |
| Threonine | 0.443mg | 0.063mg | 0% |
| Isoleucine | 0.552mg | 0.052mg | 0% |
| Leucine | 1.07mg | 0.096mg | 0% |
| Lysine | 0.409mg | 0.078mg | 0% |
| Methionine | 0.258mg | 0.018mg | 0% |
| Phenylalanine | 0.737mg | 0.055mg | 0% |
| Valine | 0.681mg | 0.056mg | 0% |
| Histidine | 0.36mg | 0.025mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +871.3% |
| Contains more FatsFats | +710% |
| Contains more CarbsCarbs | +396% |
| Contains more OtherOther | +70.5% |
| Contains more WaterWater | +653.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +11025% |
| Contains more Poly. FatPolyunsaturated fat | +657.8% |
| Contains less Sat. FatSaturated fat | -90.1% |