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  6. Flour vs. Leek

Flour vs. Leek — In-Depth Nutrition Comparison

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What are the differences between Flour and Leek?

  • Flour is higher in Vitamin B1, Selenium, Vitamin B2, Vitamin B3, Iron, Folate, and Phosphorus, yet Leek is higher in Vitamin K, Vitamin B6, and Vitamin C.
  • Flour's daily need coverage for Vitamin B1 is 60% more.
  • Flour has 34 times more Selenium than Leek. While Flour has 33.9µg of Selenium, Leek has only 1µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Flour 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.
Flour
Flour
7
:
3
Leek
Leek
Contains more Iron +121%
Contains more Phosphorus +208.6%
Contains less Sodium -90%
Contains more Zinc +483.3%
Contains more Copper +20%
Contains more Manganese +41.8%
Contains more Selenium +3290%
Contains more Calcium +293.3%
Contains more Magnesium +27.3%
Contains more Potassium +68.2%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Iron +121%
Contains more Phosphorus +208.6%
Contains less Sodium -90%
Contains more Zinc +483.3%
Contains more Copper +20%
Contains more Manganese +41.8%
Contains more Selenium +3290%
Contains more Calcium +293.3%
Contains more Magnesium +27.3%
Contains more Potassium +68.2%

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.
Flour
Flour
5
:
5
Leek
Leek
Contains more Vitamin B1 +1208.3%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +212.9%
Contains more Folate +185.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +429.5%
Contains more Vitamin K +15566.7%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B1 +1208.3%
Contains more Vitamin B2 +1546.7%
Contains more Vitamin B3 +1376%
Contains more Vitamin B5 +212.9%
Contains more Folate +185.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +1433.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +429.5%
Contains more Vitamin K +15566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
3
:
2
Leek
Leek
Contains more Protein +588.7%
Contains more Fats +226.7%
Contains more Carbs +439.3%
Contains more Water +596.3%
Contains more Other +128.3%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +588.7%
Contains more Fats +226.7%
Contains more Carbs +439.3%
Contains more Water +596.3%
Contains more Other +128.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +2075%
Contains more Polyunsaturated fat +148.8%
Contains less Saturated Fat -74.2%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +2075%
Contains more Polyunsaturated fat +148.8%
Contains less Saturated Fat -74.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Leek
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Leek Opinion
Net carbs 73.61g 12.35g Flour
Protein 10.33g 1.5g Flour
Fats 0.98g 0.3g Flour
Carbs 76.31g 14.15g Flour
Calories 364kcal 61kcal Flour
Sugar 0.27g 3.9g Flour
Fiber 2.7g 1.8g Flour
Calcium 15mg 59mg Leek
Iron 4.64mg 2.1mg Flour
Magnesium 22mg 28mg Leek
Phosphorus 108mg 35mg Flour
Potassium 107mg 180mg Leek
Sodium 2mg 20mg Flour
Zinc 0.7mg 0.12mg Flour
Copper 0.144mg 0.12mg Flour
Manganese 0.682mg 0.481mg Flour
Selenium 33.9µg 1µg Flour
Vitamin A 0IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.06mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.785mg 0.06mg Flour
Vitamin B2 0.494mg 0.03mg Flour
Vitamin B3 5.904mg 0.4mg Flour
Vitamin B5 0.438mg 0.14mg Flour
Vitamin B6 0.044mg 0.233mg Leek
Folate 183µg 64µg Flour
Vitamin K 0.3µg 47µg Leek
Tryptophan 0.127mg 0.012mg Flour
Threonine 0.281mg 0.063mg Flour
Isoleucine 0.357mg 0.052mg Flour
Leucine 0.71mg 0.096mg Flour
Lysine 0.228mg 0.078mg Flour
Methionine 0.183mg 0.018mg Flour
Phenylalanine 0.52mg 0.055mg Flour
Valine 0.415mg 0.056mg Flour
Histidine 0.23mg 0.025mg Flour
Saturated Fat 0.155g 0.04g Leek
Monounsaturated Fat 0.087g 0.004g Flour
Polyunsaturated fat 0.413g 0.166g Flour

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
50%
Flour
35%
Leek
Minerals Daily Need Coverage Score
59%
Flour
26%
Leek

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 40)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.6)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 3.63g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 18mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.