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Spelt vs. Leek — In-Depth Nutrition Comparison

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What are the differences between spelt and leeks?

  • Spelt is higher in manganese, phosphorus, vitamin B3, copper, zinc, and protein, yet leeks are higher in vitamin C, folate, vitamin B6, and vitamin A.
  • Spelt's daily need coverage for manganese is 27% more.
  • Spelt has 10 times more zinc than leeks. While spelt has 1.25mg of zinc, leeks have only 0.12mg.
  • The glycemic index of leeks is lower.

We used Spelt, cooked and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Spelt vs Leek infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Spelt
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Leek
Leek
3
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%
Contains more MagnesiumMagnesium +75%
Contains more CopperCopper +79.2%
Contains more ZincZinc +941.7%
Contains more PhosphorusPhosphorus +328.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +126.8%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +490%
Contains more PotassiumPotassium +25.9%
Contains more IronIron +25.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Spelt
Spelt
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% 5.2% 26% 6.9% 48% 0% 18% 0% 0% 9.8%
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%
Contains more Vitamin B1Vitamin B1 +71.7%
Contains more Vitamin B3Vitamin B3 +542.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +253.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +191.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +392.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spelt Leek DV% diff.
Vitamin K 47µg 39%
Manganese 1.091mg 0.481mg 27%
Phosphorus 150mg 35mg 16%
Vitamin B3 2.57mg 0.4mg 14%
Vitamin C 0mg 12mg 13%
Folate 13µg 64µg 13%
Vitamin B6 0.08mg 0.233mg 12%
Copper 0.215mg 0.12mg 11%
Zinc 1.25mg 0.12mg 10%
Vitamin A 0µg 83µg 9%
Protein 5.5g 1.5g 8%
Fiber 3.9g 1.8g 8%
Starch 19.57g 8%
Magnesium 49mg 28mg 5%
Calcium 10mg 59mg 5%
Iron 1.67mg 2.1mg 5%
Selenium 4µg 1µg 5%
Carbs 26.44g 14.15g 4%
Vitamin E 0.26mg 0.92mg 4%
Vitamin B1 0.103mg 0.06mg 4%
Calories 127kcal 61kcal 3%
Vitamin B5 0.14mg 3%
Choline 9.5mg 2%
Fats 0.85g 0.3g 1%
Potassium 143mg 180mg 1%
Sodium 5mg 20mg 1%
Polyunsaturated fat 0.166g 1%
Protein per 100 calories 4.3g 2.5g N/A
Calories per 10 g protein 231kcal 407kcal N/A
Weight per 100 calories 79g 164g N/A
Net carbs 22.54g 12.35g N/A
Sugar 3.9g N/A
Vitamin B2 0.03mg 0.03mg 0%
Saturated fat 0.04g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
Spelt
3
6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +266.7%
Contains more FatsFats +183.3%
Contains more CarbsCarbs +86.9%
Contains more WaterWater +24.7%

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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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.