Spelt vs. Leek — In-Depth Nutrition Comparison

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What are the differences between spelt and leeks?

Spelt is higher in manganese, phosphorus, vitamin B3, copper, zinc, and fiber, yet leeks are higher in vitamin A, vitamin C, folate, and vitamin B6.
Leeks' daily need coverage for vitamin A is 33% more.
Spelt has 10 times more zinc than leeks. While spelt has 1.25mg of zinc, leeks have only 0.12mg.
The glycemic index of leeks is lower.

We used Spelt, cooked and Leeks, (bulb and lower leaf-portion), raw types 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.

Spelt

Leek

Contains more MagnesiumMagnesium	+75%
Contains more CopperCopper	+79.2%
Contains more ZincZinc	+941.7%
Contains more PhosphorusPhosphorus	+328.6%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+126.8%
Contains more SeleniumSelenium	+300%

Contains more CalciumCalcium	+490%
Contains more PotassiumPotassium	+25.9%
Contains more IronIron	+25.7%

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.

Spelt

Leek

Contains more Vitamin B1Vitamin B1	+71.7%
Contains more Vitamin B3Vitamin B3	+542.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+253.8%
Contains more Vitamin B6Vitamin B6	+191.3%
Contains more FolateFolate	+392.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.03mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		47µg	39%
Manganese	1.091mg	0.481mg	27%
Phosphorus	150mg	35mg	16%
Vitamin B3	2.57mg	0.4mg	14%
Vitamin C	0mg	12mg	13%
Folate	13µg	64µg	13%
Vitamin B6	0.08mg	0.233mg	12%
Copper	0.215mg	0.12mg	11%
Zinc	1.25mg	0.12mg	10%
Vitamin A	0µg	83µg	9%
Protein	5.5g	1.5g	8%
Fiber	3.9g	1.8g	8%
Starch	19.57g		8%
Magnesium	49mg	28mg	5%
Calcium	10mg	59mg	5%
Iron	1.67mg	2.1mg	5%
Selenium	4µg	1µg	5%
Carbs	26.44g	14.15g	4%
Vitamin E	0.26mg	0.92mg	4%
Vitamin B1	0.103mg	0.06mg	4%
Calories	127kcal	61kcal	3%
Vitamin B5		0.14mg	3%
Choline		9.5mg	2%
Fats	0.85g	0.3g	1%
Potassium	143mg	180mg	1%
Sodium	5mg	20mg	1%
Polyunsaturated fat		0.166g	1%
Protein per 100 calories	4.3g	2.5g	N/A
Calories per 10 g protein	231kcal	407kcal	N/A
Weight per 100 calories	79g	164g	N/A
Net carbs	22.54g	12.35g	N/A
Sugar		3.9g	N/A
Vitamin B2	0.03mg	0.03mg	0%
Saturated fat		0.04g	0%
Monounsaturated fat		0.004g	0%
Tryptophan		0.012mg	0%
Threonine		0.063mg	0%
Isoleucine		0.052mg	0%
Leucine		0.096mg	0%
Lysine		0.078mg	0%
Methionine		0.018mg	0%
Phenylalanine		0.055mg	0%
Valine		0.056mg	0%
Histidine		0.025mg	0%