Wild rice raw vs. Leek — In-Depth Nutrition Comparison
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The main differences between wild rice raw and leek
- Wild rice raw is richer in phosphorus, zinc, copper, vitamin B3, manganese, magnesium, vitamin B5, and vitamin B2, yet leek is richer in vitamin K and vitamin A.
- Daily need coverage for phosphorus for wild rice raw is 57% higher.
- Wild rice raw contains 50 times more zinc than leek. Wild rice raw contains 5.96mg of zinc, while leek contains 0.12mg.
- Leek has a lower glycemic index than wild rice raw.
Food types used in this article are Wild rice, raw 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 | +532.1% |
| Contains more PotassiumPotassium | +137.2% |
| Contains more CopperCopper | +336.7% |
| Contains more ZincZinc | +4866.7% |
| Contains more PhosphorusPhosphorus | +1137.1% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +176.3% |
| Contains more SeleniumSelenium | +180% |
| Contains more CalciumCalcium | +181% |
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 | +91.7% |
| Contains more Vitamin B2Vitamin B2 | +773.3% |
| Contains more Vitamin B3Vitamin B3 | +1583.3% |
| Contains more Vitamin B5Vitamin B5 | +667.1% |
| Contains more Vitamin B6Vitamin B6 | +67.8% |
| Contains more FolateFolate | +48.4% |
| Contains more CholineCholine | +268.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +8200% |
| Contains more Vitamin EVitamin E | +12.2% |
| Contains more Vitamin KVitamin K | +2373.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
| Contains more ProteinProtein | +882% |
| Contains more FatsFats | +260% |
| Contains more CarbsCarbs | +429.3% |
| Contains more OtherOther | +45.7% |
| Contains more WaterWater | +969.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
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 | +3875% |
| Contains more Poly. FatPolyunsaturated fat | +307.2% |
| Contains less Sat. FatSaturated fat | -74.4% |
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 price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 433mg | 35mg | 57% |
| Zinc | 5.96mg | 0.12mg | 53% |
| Copper | 0.524mg | 0.12mg | 45% |
| Vitamin B3 | 6.733mg | 0.4mg | 40% |
| Vitamin K | 1.9µg | 47µg | 38% |
| Manganese | 1.329mg | 0.481mg | 37% |
| Magnesium | 177mg | 28mg | 35% |
| Protein | 14.73g | 1.5g | 26% |
| Carbs | 74.9g | 14.15g | 20% |
| Vitamin B5 | 1.074mg | 0.14mg | 19% |
| Vitamin B2 | 0.262mg | 0.03mg | 18% |
| Fiber | 6.2g | 1.8g | 18% |
| Calories | 357kcal | 61kcal | 15% |
| Vitamin C | 0mg | 12mg | 13% |
| Vitamin B6 | 0.391mg | 0.233mg | 12% |
| Vitamin A | 1µg | 83µg | 9% |
| Folate | 95µg | 64µg | 8% |
| Potassium | 427mg | 180mg | 7% |
| Choline | 35mg | 9.5mg | 5% |
| Vitamin B1 | 0.115mg | 0.06mg | 5% |
| Calcium | 21mg | 59mg | 4% |
| Selenium | 2.8µg | 1µg | 3% |
| Polyunsaturated fat | 0.676g | 0.166g | 3% |
| Iron | 1.96mg | 2.1mg | 2% |
| Sodium | 7mg | 20mg | 1% |
| Fats | 1.08g | 0.3g | 1% |
| Saturated fat | 0.156g | 0.04g | 1% |
| Vitamin E | 0.82mg | 0.92mg | 1% |
| Net carbs | 68.7g | 12.35g | N/A |
| Sugar | 2.5g | 3.9g | N/A |
| Monounsaturated fat | 0.159g | 0.004g | 0% |
| Tryptophan | 0.179mg | 0.012mg | 0% |
| Threonine | 0.469mg | 0.063mg | 0% |
| Isoleucine | 0.618mg | 0.052mg | 0% |
| Leucine | 1.018mg | 0.096mg | 0% |
| Lysine | 0.629mg | 0.078mg | 0% |
| Methionine | 0.438mg | 0.018mg | 0% |
| Phenylalanine | 0.721mg | 0.055mg | 0% |
| Valine | 0.858mg | 0.056mg | 0% |
| Histidine | 0.384mg | 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
37%
27%
Minerals Daily Need Coverage Score
96%
26%
Comparison summary
Which food is lower in Sugar?
Wild rice raw is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Wild rice raw contains less Sodium (difference - 13mg)
Which food is cheaper?
Wild rice raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Wild rice raw is relatively richer in minerals
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.116g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.