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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.

Food varieties used in this article are Wheat, KAMUT khorasan, cooked and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Wheat vs Leek infographic
Infographic link

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.
Wheat
7
:
3
Leek
Contains more Magnesium +71.4%
Contains more Phosphorus +320%
Contains less Sodium -60%
Contains more Zinc +1433.3%
Contains more Copper +72.5%
Contains more Manganese +114.1%
Contains more Selenium +3090%
Contains more Calcium +555.6%
Contains more Iron +19.3%
Equal in Potassium - 180
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +71.4%
Contains more Phosphorus +320%
Contains less Sodium -60%
Contains more Zinc +1433.3%
Contains more Copper +72.5%
Contains more Manganese +114.1%
Contains more Selenium +3090%
Contains more Calcium +555.6%
Contains more Iron +19.3%
Equal in Potassium - 180

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.
Wheat
2
:
9
Leek
Contains more Vitamin B1 +58.3%
Contains more Vitamin B3 +476.3%
Contains more Vitamin A +41575%
Contains more Vitamin E +283.3%
Contains more Vitamin B6 +232.9%
Contains more Folate +481.8%
Equal in Vitamin B2 - 0.03
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 6% 118%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B3 +476.3%
Contains more Vitamin A +41575%
Contains more Vitamin E +283.3%
Contains more Vitamin B6 +232.9%
Contains more Folate +481.8%
Equal in Vitamin B2 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
:
2
Leek
Contains more Protein +280.7%
Contains more Fats +176.7%
Contains more Carbs +95.1%
Contains more Water +27.3%
Contains more Other +54.4%
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +280.7%
Contains more Fats +176.7%
Contains more Carbs +95.1%
Contains more Water +27.3%
Contains more Other +54.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
2
:
1
Leek
Contains more Monounsaturated Fat +2000%
Contains more Polyunsaturated fat +46.4%
Contains less Saturated Fat -48.1%
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +2000%
Contains more Polyunsaturated fat +46.4%
Contains less Saturated 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.
Wheat Leek
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Leek Opinion
Net carbs 23.3g 12.35g Wheat
Protein 5.71g 1.5g Wheat
Fats 0.83g 0.3g Wheat
Carbs 27.6g 14.15g Wheat
Calories 132kcal 61kcal Wheat
Sugar 3.07g 3.9g Wheat
Fiber 4.3g 1.8g Wheat
Calcium 9mg 59mg Leek
Iron 1.76mg 2.1mg Leek
Magnesium 48mg 28mg Wheat
Phosphorus 147mg 35mg Wheat
Potassium 164mg 180mg Leek
Sodium 8mg 20mg Wheat
Zinc 1.84mg 0.12mg Wheat
Copper 0.207mg 0.12mg Wheat
Manganese 1.03mg 0.481mg Wheat
Selenium 31.9µg 1µg Wheat
Vitamin A 4IU 1667IU Leek
Vitamin A RAE 83µg Leek
Vitamin E 0.24mg 0.92mg Leek
Vitamin C 12mg Leek
Vitamin B1 0.095mg 0.06mg Wheat
Vitamin B2 0.03mg 0.03mg
Vitamin B3 2.305mg 0.4mg Wheat
Vitamin B5 0.14mg Leek
Vitamin B6 0.07mg 0.233mg Leek
Folate 11µg 64µg Leek
Choline 9.5mg Leek
Vitamin K 47µg Leek
Tryptophan 0.051mg 0.012mg Wheat
Threonine 0.172mg 0.063mg Wheat
Isoleucine 0.22mg 0.052mg Wheat
Leucine 0.432mg 0.096mg Wheat
Lysine 0.161mg 0.078mg Wheat
Methionine 0.097mg 0.018mg Wheat
Phenylalanine 0.3mg 0.055mg Wheat
Valine 0.267mg 0.056mg Wheat
Histidine 0.147mg 0.025mg Wheat
Trans Fat 0.002g 0g Leek
Saturated Fat 0.077g 0.04g Leek
Monounsaturated Fat 0.084g 0.004g Wheat
Polyunsaturated fat 0.243g 0.166g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Wheat
32%
Leek
Minerals Daily Need Coverage Score
61%
Wheat
26%
Leek

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0.83g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
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 minerals?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.