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  6. Triticale vs. Leek

Triticale vs. Leek — In-Depth Nutrition Comparison

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A recap on the differences between triticale and leeks

  • Triticale is higher in manganese, phosphorus, copper, zinc, vitamin B1, magnesium, vitamin B5, and vitamin B2, yet leeks are higher in vitamin A and vitamin C.
  • Triticale covers your daily manganese needs 119% more than leeks.
  • Triticale contains 29 times more zinc than leeks. While triticale contains 3.45mg of zinc, leeks contain only 0.12mg.
  • The glycemic index of leeks is lower.

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

Infographic

Triticale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 11% 29% 96% 152% 94% 153% 0.65% 419% 0%
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%
Contains more MagnesiumMagnesium +364.3%
Contains more PotassiumPotassium +84.4%
Contains more IronIron +22.4%
Contains more CopperCopper +280.8%
Contains more ZincZinc +2775%
Contains more PhosphorusPhosphorus +922.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +567.4%
Contains more CalciumCalcium +59.5%

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.
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% 18% 104% 31% 27% 79% 32% 0% 0% 55%
Leek
Leek
4
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 +593.3%
Contains more Vitamin B2Vitamin B2 +346.7%
Contains more Vitamin B3Vitamin B3 +257.5%
Contains more Vitamin B5Vitamin B5 +845%
Contains more FolateFolate +14.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +68.8%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.92mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Triticale Leek DV% diff.
Manganese 3.21mg 0.481mg 119%
Phosphorus 358mg 35mg 46%
Vitamin K 47µg 39%
Copper 0.457mg 0.12mg 37%
Zinc 3.45mg 0.12mg 30%
Vitamin B1 0.416mg 0.06mg 30%
Magnesium 130mg 28mg 24%
Vitamin B5 1.323mg 0.14mg 24%
Protein 13.05g 1.5g 23%
Carbs 72.13g 14.15g 19%
Calories 336kcal 61kcal 14%
Vitamin C 0mg 12mg 13%
Vitamin A 0µg 83µg 9%
Vitamin B2 0.134mg 0.03mg 8%
Fiber 1.8g 7%
Vitamin B6 0.138mg 0.233mg 7%
Iron 2.57mg 2.1mg 6%
Vitamin B3 1.43mg 0.4mg 6%
Polyunsaturated fat 0.913g 0.166g 5%
Potassium 332mg 180mg 4%
Fats 2.09g 0.3g 3%
Calcium 37mg 59mg 2%
Selenium 1µg 2%
Folate 73µg 64µg 2%
Choline 9.5mg 2%
Sodium 5mg 20mg 1%
Saturated fat 0.366g 0.04g 1%
Monounsaturated fat 0.211g 0.004g 1%
Protein per 100 calories 3.9g 2.5g N/A
Calories per 10 g protein 257kcal 407kcal N/A
Weight per 100 calories 30g 164g N/A
Unsaturated / Saturated Fat ratio 3.1 4.3 N/A
Net carbs 72.13g 12.35g N/A
Sugar 3.9g N/A
Vitamin E 0.9mg 0.92mg 0%
Tryptophan 0.157mg 0.012mg 0%
Threonine 0.405mg 0.063mg 0%
Isoleucine 0.479mg 0.052mg 0%
Leucine 0.911mg 0.096mg 0%
Lysine 0.365mg 0.078mg 0%
Methionine 0.204mg 0.018mg 0%
Phenylalanine 0.638mg 0.055mg 0%
Valine 0.609mg 0.056mg 0%
Histidine 0.311mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 2% 72% 11% 2%
Protein: 13.05 g
Fats: 2.09 g
Carbs: 72.13 g
Water: 10.51 g
Other: 2.22 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 +770%
Contains more FatsFats +596.7%
Contains more CarbsCarbs +409.8%
Contains more OtherOther +111.4%
Contains more WaterWater +689.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 14% 61%
Saturated fat: Sat. Fat 0.366 g
Monounsaturated fat: Mono. Fat 0.211 g
Polyunsaturated fat: Poly. Fat 0.913 g
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
Contains more Mono. FatMonounsaturated fat +5175%
Contains more Poly. FatPolyunsaturated fat +450%
Contains less Sat. FatSaturated fat -89.1%

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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. Triticale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169718/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.