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Leek vs. Wheat — In-Depth Nutrition Comparison

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A recap on the differences between leeks and wheat

  • Leeks are higher in vitamin A, folate, and vitamin B6, yet wheat is higher in selenium, manganese, phosphorus, zinc, vitamin B3, fiber, and copper.
  • Wheat covers your daily selenium needs 56% more than leeks.
  • Leeks contain 417 times more vitamin A than wheat. While leeks contain 1667 IU of vitamin A, wheat contains only 4 IU.
  • The glycemic index of leeks is lower.

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

Infographic

Leek vs Wheat 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
2
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%
Wheat
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +555.6%
Contains more IronIron +19.3%
Contains more MagnesiumMagnesium +71.4%
Contains more CopperCopper +72.5%
Contains more ZincZinc +1433.3%
Contains more PhosphorusPhosphorus +320%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +114.1%
Contains more SeleniumSelenium +3090%
~equal in Potassium ~164mg

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%
Wheat
Wheat
2
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% 4.8% 24% 6.9% 43% 0% 16% 0% 0% 8.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +232.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +481.8%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B3Vitamin B3 +476.3%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Wheat DV% diff.
Selenium 1µg 31.9µg 56%
Vitamin K 47µg 39%
Manganese 0.481mg 1.03mg 24%
Zinc 0.12mg 1.84mg 16%
Phosphorus 35mg 147mg 16%
Vitamin C 12mg 13%
Vitamin B6 0.233mg 0.07mg 13%
Folate 64µg 11µg 13%
Vitamin B3 0.4mg 2.305mg 12%
Fiber 1.8g 4.3g 10%
Copper 0.12mg 0.207mg 10%
Vitamin A 83µg 9%
Protein 1.5g 5.71g 8%
Magnesium 28mg 48mg 5%
Calcium 59mg 9mg 5%
Vitamin E 0.92mg 0.24mg 5%
Calories 61kcal 132kcal 4%
Carbs 14.15g 27.6g 4%
Iron 2.1mg 1.76mg 4%
Vitamin B1 0.06mg 0.095mg 3%
Vitamin B5 0.14mg 3%
Choline 9.5mg 2%
Fats 0.3g 0.83g 1%
Sodium 20mg 8mg 1%
Polyunsaturated fat 0.166g 0.243g 1%
Protein per 100 calories 2.5g 4.3g N/A
Calories per 10 g protein 407kcal 231kcal N/A
Weight per 100 calories 164g 76g N/A
Net carbs 12.35g 23.3g N/A
Potassium 180mg 164mg 0%
Sugar 3.9g 3.07g N/A
Vitamin B2 0.03mg 0.03mg 0%
Trans fat 0g 0.002g N/A
Saturated fat 0.04g 0.077g 0%
Monounsaturated fat 0.004g 0.084g 0%
Tryptophan 0.012mg 0.051mg 0%
Threonine 0.063mg 0.172mg 0%
Isoleucine 0.052mg 0.22mg 0%
Leucine 0.096mg 0.432mg 0%
Lysine 0.078mg 0.161mg 0%
Methionine 0.018mg 0.097mg 0%
Phenylalanine 0.055mg 0.3mg 0%
Valine 0.056mg 0.267mg 0%
Histidine 0.025mg 0.147mg 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
Wheat
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +27.3%
Contains more OtherOther +54.4%
Contains more ProteinProtein +280.7%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +95.1%

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
Wheat
Wheat
2
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains less Sat. FatSaturated fat -48.1%
Contains more Mono. FatMonounsaturated fat +2000%
Contains more Poly. FatPolyunsaturated fat +46.4%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.