Wheat vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between wheat and leek
- Wheat is higher in selenium, manganese, phosphorus, zinc, vitamin B3, fiber, and copper, yet leek is higher in folate, vitamin B6, and calcium.
- Wheat covers your daily selenium needs 56% more than leek.
- Wheat contains 15 times more zinc than leek. While wheat contains 1.84mg of zinc, leek contains only 0.12mg.
- The glycemic index of leek is lower.
Food varieties used in this article are Wheat, KAMUT khorasan, cooked 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 more MagnesiumMagnesium | +71.4% |
| Contains more CopperCopper | +72.5% |
| Contains more ZincZinc | +1433.3% |
| Contains more PhosphorusPhosphorus | +320% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +114.1% |
| Contains more SeleniumSelenium | +3090% |
| Contains more CalciumCalcium | +555.6% |
| Contains more IronIron | +19.3% |
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 | +58.3% |
| Contains more Vitamin B3Vitamin B3 | +476.3% |
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin B6Vitamin B6 | +232.9% |
| Contains more FolateFolate | +481.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +280.7% |
| Contains more FatsFats | +176.7% |
| Contains more CarbsCarbs | +95.1% |
| Contains more WaterWater | +27.3% |
| Contains more OtherOther | +54.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2000% |
| Contains more Poly. FatPolyunsaturated fat | +46.4% |
| Contains less Sat. FatSaturated fat | -48.1% |
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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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 31.9µg | 1µg | 56% |
| Vitamin K | 47µg | 39% | |
| Manganese | 1.03mg | 0.481mg | 24% |
| Zinc | 1.84mg | 0.12mg | 16% |
| Phosphorus | 147mg | 35mg | 16% |
| Folate | 11µg | 64µg | 13% |
| Vitamin C | 12mg | 13% | |
| Vitamin B6 | 0.07mg | 0.233mg | 13% |
| Vitamin B3 | 2.305mg | 0.4mg | 12% |
| Fiber | 4.3g | 1.8g | 10% |
| Copper | 0.207mg | 0.12mg | 10% |
| Vitamin A | 83µg | 9% | |
| Protein | 5.71g | 1.5g | 8% |
| Magnesium | 48mg | 28mg | 5% |
| Calcium | 9mg | 59mg | 5% |
| Vitamin E | 0.24mg | 0.92mg | 5% |
| Calories | 132kcal | 61kcal | 4% |
| Iron | 1.76mg | 2.1mg | 4% |
| Carbs | 27.6g | 14.15g | 4% |
| Vitamin B5 | 0.14mg | 3% | |
| Vitamin B1 | 0.095mg | 0.06mg | 3% |
| Choline | 9.5mg | 2% | |
| Polyunsaturated fat | 0.243g | 0.166g | 1% |
| Fats | 0.83g | 0.3g | 1% |
| Sodium | 8mg | 20mg | 1% |
| Net carbs | 23.3g | 12.35g | N/A |
| Potassium | 164mg | 180mg | 0% |
| Sugar | 3.07g | 3.9g | N/A |
| Vitamin B2 | 0.03mg | 0.03mg | 0% |
| Trans fat | 0.002g | 0g | N/A |
| Saturated fat | 0.077g | 0.04g | 0% |
| Monounsaturated fat | 0.084g | 0.004g | 0% |
| Tryptophan | 0.051mg | 0.012mg | 0% |
| Threonine | 0.172mg | 0.063mg | 0% |
| Isoleucine | 0.22mg | 0.052mg | 0% |
| Leucine | 0.432mg | 0.096mg | 0% |
| Lysine | 0.161mg | 0.078mg | 0% |
| Methionine | 0.097mg | 0.018mg | 0% |
| Phenylalanine | 0.3mg | 0.055mg | 0% |
| Valine | 0.267mg | 0.056mg | 0% |
| Histidine | 0.147mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
8%
27%
Minerals Daily Need Coverage Score
61%
26%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.037g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
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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.