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  6. White bread vs. Leek

White bread vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between white bread and leek

  • White bread is higher in vitamin B1, selenium, vitamin B3, iron, vitamin B2, and folate, yet leek is higher in vitamin K, vitamin A, and vitamin C.
  • White bread covers your daily vitamin B1 needs 39% more than leek.
  • White bread contains 25 times more sodium than leek. While white bread contains 490mg of sodium, leek contains only 20mg.
  • The glycemic index of leek is lower.

Food varieties used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Leeks, (bulb and lower leaf-portion), raw.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Leek
Leek
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CalciumCalcium +144.1%
Contains more IronIron +71.9%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +180%
Contains more ManganeseManganese +11.4%
Contains more SeleniumSelenium +2100%
Contains more MagnesiumMagnesium +21.7%
Contains more PotassiumPotassium +42.9%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -95.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Leek
Leek
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +788.3%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B3Vitamin B3 +1095%
Contains more Vitamin B5Vitamin B5 +282.9%
Contains more FolateFolate +73.4%
Contains more CholineCholine +53.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +318.2%
Contains more Vitamin B6Vitamin B6 +167.8%
Contains more Vitamin KVitamin K +23400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Leek DV% diff.
Vitamin K 0.2µg 47µg 39%
Vitamin B1 0.533mg 0.06mg 39%
Selenium 22µg 1µg 38%
Vitamin B3 4.78mg 0.4mg 27%
Sodium 490mg 20mg 20%
Iron 3.61mg 2.1mg 19%
Vitamin B2 0.243mg 0.03mg 16%
Starch 37.17g 15%
Protein 8.85g 1.5g 15%
Vitamin C 0mg 12mg 13%
Folate 111µg 64µg 12%
Carbs 49.42g 14.15g 12%
Vitamin B6 0.087mg 0.233mg 11%
Polyunsaturated fat 1.602g 0.166g 10%
Calories 266kcal 61kcal 10%
Phosphorus 98mg 35mg 9%
Vitamin A 0µg 83µg 9%
Calcium 144mg 59mg 9%
Vitamin B5 0.536mg 0.14mg 8%
Zinc 0.74mg 0.12mg 6%
Vitamin E 0.22mg 0.92mg 5%
Fats 3.33g 0.3g 5%
Fiber 2.7g 1.8g 4%
Fructose 2.43g 3%
Saturated fat 0.698g 0.04g 3%
Potassium 126mg 180mg 2%
Manganese 0.536mg 0.481mg 2%
Copper 0.101mg 0.12mg 2%
Choline 14.6mg 9.5mg 1%
Monounsaturated fat 0.599g 0.004g 1%
Magnesium 23mg 28mg 1%
Net carbs 46.72g 12.35g N/A
Sugar 5.67g 3.9g N/A
Trans fat 0.027g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +490%
Contains more FatsFats +1010%
Contains more CarbsCarbs +249.3%
Contains more OtherOther +88.6%
Contains more WaterWater +127.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +14875%
Contains more Poly. FatPolyunsaturated fat +865.1%
Contains less Sat. FatSaturated fat -94.3%

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.