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  6. Wild rice vs. Leek

Wild rice vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between Wild rice and Leek

  • Wild rice is higher in Zinc, and Phosphorus, yet Leek is higher in Vitamin K, Iron, Vitamin C, Folate, Vitamin A RAE, Manganese, Vitamin B6, and Calcium.
  • Leek covers your daily Vitamin K needs 39% more than Wild rice.
  • Wild rice contains 11 times more Zinc than Leek. While Wild rice contains 1.34mg of Zinc, Leek contains only 0.12mg.

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

Infographic

Wild rice 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.
Wild rice
Wild rice
5
:
5
Leek
Leek
Contains more Magnesium +14.3%
Contains more Phosphorus +134.3%
Contains less Sodium -85%
Contains more Zinc +1016.7%
Contains more Calcium +1866.7%
Contains more Iron +250%
Contains more Potassium +78.2%
Contains more Manganese +70.6%
Contains more Selenium +25%
Equal in Copper - 0.12
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +14.3%
Contains more Phosphorus +134.3%
Contains less Sodium -85%
Contains more Zinc +1016.7%
Contains more Calcium +1866.7%
Contains more Iron +250%
Contains more Potassium +78.2%
Contains more Manganese +70.6%
Contains more Selenium +25%
Equal in Copper - 0.12

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.
Wild rice
Wild rice
3
:
7
Leek
Leek
Contains more Vitamin B2 +190%
Contains more Vitamin B3 +221.8%
Contains more Vitamin A +55466.7%
Contains more Vitamin E +283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B6 +72.6%
Contains more Folate +146.2%
Contains more Vitamin K +9300%
Equal in Vitamin B5 - 0.14
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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 B2 +190%
Contains more Vitamin B3 +221.8%
Contains more Vitamin A +55466.7%
Contains more Vitamin E +283.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B6 +72.6%
Contains more Folate +146.2%
Contains more Vitamin K +9300%
Equal in Vitamin B5 - 0.14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Leek
Leek
Contains more Protein +166%
Contains more Fats +13.3%
Contains more Carbs +50.8%
Contains more Water +12.3%
Contains more Other +162.5%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +166%
Contains more Fats +13.3%
Contains more Carbs +50.8%
Contains more Water +12.3%
Contains more Other +162.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +28.3%
Contains less Saturated Fat -18.4%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +1150%
Contains more Polyunsaturated fat +28.3%
Contains less Saturated Fat -18.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Leek Opinion
Net carbs 19.54g 12.35g Wild rice
Protein 3.99g 1.5g Wild rice
Fats 0.34g 0.3g Wild rice
Carbs 21.34g 14.15g Wild rice
Calories 101kcal 61kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g 3.9g Wild rice
Fiber 1.8g 1.8g
Calcium 3mg 59mg Leek
Iron 0.6mg 2.1mg Leek
Magnesium 32mg 28mg Wild rice
Phosphorus 82mg 35mg Wild rice
Potassium 101mg 180mg Leek
Sodium 3mg 20mg Wild rice
Zinc 1.34mg 0.12mg Wild rice
Copper 0.121mg 0.12mg Wild rice
Manganese 0.282mg 0.481mg Leek
Selenium 0.8µg 1µg Leek
Vitamin A 3IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.24mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.052mg 0.06mg Leek
Vitamin B2 0.087mg 0.03mg Wild rice
Vitamin B3 1.287mg 0.4mg Wild rice
Vitamin B5 0.154mg 0.14mg Wild rice
Vitamin B6 0.135mg 0.233mg Leek
Folate 26µg 64µg Leek
Vitamin K 0.5µg 47µg Leek
Tryptophan 0.049mg 0.012mg Wild rice
Threonine 0.127mg 0.063mg Wild rice
Isoleucine 0.167mg 0.052mg Wild rice
Leucine 0.276mg 0.096mg Wild rice
Lysine 0.17mg 0.078mg Wild rice
Methionine 0.119mg 0.018mg Wild rice
Phenylalanine 0.195mg 0.055mg Wild rice
Valine 0.232mg 0.056mg Wild rice
Histidine 0.104mg 0.025mg Wild rice
Saturated Fat 0.049g 0.04g Leek
Monounsaturated Fat 0.05g 0.004g Wild rice
Polyunsaturated fat 0.213g 0.166g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
35%
Leek
Minerals Daily Need Coverage Score
21%
Wild rice
26%
Leek

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 3.17g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 17mg)
Which food is cheaper?
Wild rice
Wild rice is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 25)
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 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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.