Wheat vs. Leek — In-Depth Nutrition Comparison
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Important differences between Wheat and Leek
- Leek has less Selenium, Manganese, Phosphorus, Copper, Vitamin B3, Zinc, Vitamin B1, Magnesium, Iron, and Vitamin B5.
- Wheat 's daily need coverage for Selenium is 161% more.
- Wheat has 35 times more Zinc than Leek. Wheat has 4.16mg of Zinc, while Leek has 0.12mg.
The food varieties used in the comparison are Wheat, durum and Leeks, (bulb and lower leaf-portion), raw.
Infographic
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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
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Iron
+67.6%
Contains
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Magnesium
+414.3%
Contains
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Phosphorus
+1351.4%
Contains
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Potassium
+139.4%
Contains
less
Sodium
-90%
Contains
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Zinc
+3366.7%
Contains
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Copper
+360.8%
Contains
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Manganese
+526.2%
Contains
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Selenium
+8840%
Contains
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Calcium
+73.5%
Contains
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Iron
+67.6%
Contains
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Magnesium
+414.3%
Contains
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Phosphorus
+1351.4%
Contains
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Potassium
+139.4%
Contains
less
Sodium
-90%
Contains
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Zinc
+3366.7%
Contains
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Copper
+360.8%
Contains
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Manganese
+526.2%
Contains
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Selenium
+8840%
Contains
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Calcium
+73.5%
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
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Vitamin B1
+598.3%
Contains
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Vitamin B2
+303.3%
Contains
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Vitamin B3
+1584.5%
Contains
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Vitamin B5
+567.9%
Contains
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Vitamin B6
+79.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Folate
+48.8%
Contains
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Vitamin B1
+598.3%
Contains
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Vitamin B2
+303.3%
Contains
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Vitamin B3
+1584.5%
Contains
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Vitamin B5
+567.9%
Contains
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Vitamin B6
+79.8%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Folate
+48.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+812%
Contains
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Fats
+723.3%
Contains
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Carbs
+402.7%
Contains
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Other
+69.5%
Contains
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Water
+658.7%
Contains
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Protein
+812%
Contains
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Fats
+723.3%
Contains
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Carbs
+402.7%
Contains
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Other
+69.5%
Contains
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Water
+658.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+8500%
Contains
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Polyunsaturated fat
+489.2%
Contains
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Saturated Fat
-91.2%
Contains
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Monounsaturated Fat
+8500%
Contains
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Polyunsaturated fat
+489.2%
Contains
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Saturated Fat
-91.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 71.13g | 12.35g |
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| Protein | 13.68g | 1.5g |
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| Fats | 2.47g | 0.3g |
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| Carbs | 71.13g | 14.15g |
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| Calories | 339kcal | 61kcal |
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| Sugar | 3.9g |
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| Fiber | 1.8g |
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| Calcium | 34mg | 59mg |
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| Iron | 3.52mg | 2.1mg |
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| Magnesium | 144mg | 28mg |
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| Phosphorus | 508mg | 35mg |
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| Potassium | 431mg | 180mg |
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| Sodium | 2mg | 20mg |
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| Zinc | 4.16mg | 0.12mg |
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| Copper | 0.553mg | 0.12mg |
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| Manganese | 3.012mg | 0.481mg |
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| Selenium | 89.4µg | 1µg |
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| Vitamin A | 0IU | 1667IU |
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| Vitamin A RAE | 0µg | 83µg |
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| Vitamin E | 0.92mg |
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| Vitamin C | 0mg | 12mg |
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| Vitamin B1 | 0.419mg | 0.06mg |
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| Vitamin B2 | 0.121mg | 0.03mg |
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| Vitamin B3 | 6.738mg | 0.4mg |
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| Vitamin B5 | 0.935mg | 0.14mg |
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| Vitamin B6 | 0.419mg | 0.233mg |
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| Folate | 43µg | 64µg |
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| Vitamin K | 47µg |
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| Tryptophan | 0.176mg | 0.012mg |
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| Threonine | 0.366mg | 0.063mg |
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| Isoleucine | 0.533mg | 0.052mg |
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| Leucine | 0.934mg | 0.096mg |
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| Lysine | 0.303mg | 0.078mg |
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| Methionine | 0.221mg | 0.018mg |
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| Phenylalanine | 0.681mg | 0.055mg |
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| Valine | 0.594mg | 0.056mg |
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| Histidine | 0.322mg | 0.025mg |
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| Saturated Fat | 0.454g | 0.04g |
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| Monounsaturated Fat | 0.344g | 0.004g |
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| Polyunsaturated fat | 0.978g | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
35%
Minerals Daily Need Coverage Score
168%
26%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.414g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.