Spelt vs. Leek — In-Depth Nutrition Comparison
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What are the differences between spelt and leek?
- Spelt is higher in manganese, phosphorus, vitamin B3, copper, zinc, and fiber, yet leek is higher in vitamin A, vitamin C, folate, and vitamin B6.
- Leek's daily need coverage for vitamin A is 33% more.
- Spelt has 10 times more zinc than leek. While spelt has 1.25mg of zinc, leek has only 0.12mg.
- The glycemic index of leek 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.
| 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.
| 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% |
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% |
| Folate | 13µg | 64µg | 13% |
| Vitamin C | 0mg | 12mg | 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% |
| Starch | 19.57g | 8% | |
| Fiber | 3.9g | 1.8g | 8% |
| Selenium | 4µg | 1µg | 5% |
| Iron | 1.67mg | 2.1mg | 5% |
| Calcium | 10mg | 59mg | 5% |
| Magnesium | 49mg | 28mg | 5% |
| Vitamin B1 | 0.103mg | 0.06mg | 4% |
| Vitamin E | 0.26mg | 0.92mg | 4% |
| Carbs | 26.44g | 14.15g | 4% |
| Vitamin B5 | 0.14mg | 3% | |
| Calories | 127kcal | 61kcal | 3% |
| Choline | 9.5mg | 2% | |
| Polyunsaturated fat | 0.166g | 1% | |
| Sodium | 5mg | 20mg | 1% |
| Potassium | 143mg | 180mg | 1% |
| Fats | 0.85g | 0.3g | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +266.7% |
| Contains more FatsFats | +183.3% |
| Contains more CarbsCarbs | +86.9% |
| Contains more WaterWater | +24.7% |
| Contains more OtherOther | +61.5% |
