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 vitamin A, folate, and vitamin B6.
- 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
