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Leek vs. Bran — In-Depth Nutrition Comparison

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Significant differences between leeks and bran

  • Leeks have more vitamin A, vitamin B6, iron, folate, vitamin C, and copper; however, bran is richer in manganese, selenium, phosphorus, and vitamin B1.
  • Leeks cover your daily vitamin A needs 33% more than bran.
  • Bran has a higher glycemic index. The glycemic index of bran is 56, while the glycemic index of leeks is 32.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Oat bran, cooked.

Infographic

Leek vs Bran 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.
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%
Bran
Bran
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +95.7%
Contains more IronIron +138.6%
Contains more CopperCopper +81.8%
Contains more MagnesiumMagnesium +42.9%
Contains more ZincZinc +341.7%
Contains more PhosphorusPhosphorus +240%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +100.4%
Contains more SeleniumSelenium +670%

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.
Leek
Leek
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Bran
Bran
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B6Vitamin B6 +832%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +966.7%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B5Vitamin B5 +55%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Bran DV% diff.
Vitamin K 47µg 39%
Manganese 0.481mg 0.964mg 21%
Vitamin B6 0.233mg 0.025mg 16%
Iron 2.1mg 0.88mg 15%
Folate 64µg 6µg 15%
Vitamin C 12mg 0mg 13%
Phosphorus 35mg 119mg 12%
Selenium 1µg 7.7µg 12%
Vitamin A 83µg 0µg 9%
Vitamin B1 0.06mg 0.16mg 8%
Copper 0.12mg 0.066mg 6%
Vitamin E 0.92mg 6%
Calcium 59mg 10mg 5%
Zinc 0.12mg 0.53mg 4%
Protein 1.5g 3.21g 3%
Magnesium 28mg 40mg 3%
Potassium 180mg 92mg 3%
Fiber 1.8g 2.6g 3%
Vitamin B3 0.4mg 0.144mg 2%
Vitamin B5 0.14mg 0.217mg 2%
Choline 9.5mg 2%
Calories 61kcal 40kcal 1%
Fats 0.3g 0.86g 1%
Carbs 14.15g 11.44g 1%
Sodium 20mg 1mg 1%
Saturated fat 0.04g 0.163g 1%
Monounsaturated fat 0.004g 0.291g 1%
Polyunsaturated fat 0.166g 0.339g 1%
Protein per 100 calories 2.5g 8g N/A
Calories per 10 g protein 407kcal 125kcal N/A
Weight per 100 calories 164g 250g N/A
Net carbs 12.35g 8.84g N/A
Sugar 3.9g N/A
Vitamin B2 0.03mg 0.034mg 0%
Tryptophan 0.012mg 0.057mg 0%
Threonine 0.063mg 0.086mg 0%
Isoleucine 0.052mg 0.114mg 0%
Leucine 0.096mg 0.235mg 0%
Lysine 0.078mg 0.13mg 0%
Methionine 0.018mg 0.057mg 0%
Phenylalanine 0.055mg 0.155mg 0%
Valine 0.056mg 0.165mg 0%
Histidine 0.025mg 0.07mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Bran
Bran
3
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more CarbsCarbs +23.7%
Contains more OtherOther +114.3%
Contains more ProteinProtein +114%
Contains more FatsFats +186.7%
~equal in Water ~84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Bran
Bran
2
21% 37% 43%
Saturated fat: Sat. Fat 0.163 g
Monounsaturated fat: Mono. Fat 0.291 g
Polyunsaturated fat: Poly. Fat 0.339 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +7175%
Contains more Poly. FatPolyunsaturated fat +104.2%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.