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, vitamin A, iron, vitamin C, folate, 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.
- The glycemic index of leek is lower.
Food varieties used in this article are Wild rice, cooked 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 | +14.3% |
| Contains more ZincZinc | +1016.7% |
| Contains more PhosphorusPhosphorus | +134.3% |
| Contains less SodiumSodium | -85% |
| Contains more CalciumCalcium | +1866.7% |
| Contains more PotassiumPotassium | +78.2% |
| Contains more IronIron | +250% |
| Contains more ManganeseManganese | +70.6% |
| Contains more SeleniumSelenium | +25% |
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 B2Vitamin B2 | +190% |
| Contains more Vitamin B3Vitamin B3 | +221.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +72.6% |
| Contains more Vitamin KVitamin K | +9300% |
| Contains more FolateFolate | +146.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.5µg | 47µg | 39% |
| Iron | 0.6mg | 2.1mg | 19% |
| Vitamin C | 0mg | 12mg | 13% |
| Zinc | 1.34mg | 0.12mg | 11% |
| Folate | 26µg | 64µg | 10% |
| Vitamin A | 0µg | 83µg | 9% |
| Manganese | 0.282mg | 0.481mg | 9% |
| Vitamin B6 | 0.135mg | 0.233mg | 8% |
| Phosphorus | 82mg | 35mg | 7% |
| Calcium | 3mg | 59mg | 6% |
| Vitamin B3 | 1.287mg | 0.4mg | 6% |
| Vitamin E | 0.24mg | 0.92mg | 5% |
| Protein | 3.99g | 1.5g | 5% |
| Vitamin B2 | 0.087mg | 0.03mg | 4% |
| Calories | 101kcal | 61kcal | 2% |
| Carbs | 21.34g | 14.15g | 2% |
| Potassium | 101mg | 180mg | 2% |
| Vitamin B1 | 0.052mg | 0.06mg | 1% |
| Magnesium | 32mg | 28mg | 1% |
| Sodium | 3mg | 20mg | 1% |
| Fats | 0.34g | 0.3g | 0% |
| Net carbs | 19.54g | 12.35g | N/A |
| Sugar | 0.73g | 3.9g | N/A |
| Fiber | 1.8g | 1.8g | 0% |
| Copper | 0.121mg | 0.12mg | 0% |
| Selenium | 0.8µg | 1µg | 0% |
| Vitamin B5 | 0.154mg | 0.14mg | 0% |
| Choline | 10.2mg | 9.5mg | 0% |
| Saturated fat | 0.049g | 0.04g | 0% |
| Monounsaturated fat | 0.05g | 0.004g | 0% |
| Polyunsaturated fat | 0.213g | 0.166g | 0% |
| Tryptophan | 0.049mg | 0.012mg | 0% |
| Threonine | 0.127mg | 0.063mg | 0% |
| Isoleucine | 0.167mg | 0.052mg | 0% |
| Leucine | 0.276mg | 0.096mg | 0% |
| Lysine | 0.17mg | 0.078mg | 0% |
| Methionine | 0.119mg | 0.018mg | 0% |
| Phenylalanine | 0.195mg | 0.055mg | 0% |
| Valine | 0.232mg | 0.056mg | 0% |
| Histidine | 0.104mg | 0.025mg | 0% |
| Fructose | 0.2g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +166% |
| Contains more FatsFats | +13.3% |
| Contains more CarbsCarbs | +50.8% |
| Contains more WaterWater | +12.3% |
| Contains more OtherOther | +162.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1150% |
| Contains more Poly. FatPolyunsaturated fat | +28.3% |
| Contains less Sat. FatSaturated fat | -18.4% |
