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Wheat vs. Leek — In-Depth Nutrition Comparison

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A recap on the differences between wheat and leeks

  • Wheat is higher in selenium, manganese, phosphorus, zinc, vitamin B3, fiber, and copper, yet leeks are higher in vitamin A, folate, and vitamin B6.
  • Wheat covers your daily selenium needs 56% more than leeks.
  • Wheat contains 15 times more zinc than leeks. While wheat contains 1.84mg of zinc, leeks contain only 0.12mg.
  • The glycemic index of leeks is lower.

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

Infographic

Wheat 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.
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%
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 +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%
Contains more CalciumCalcium +555.6%
Contains more IronIron +19.3%
~equal in Potassium ~180mg

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.
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%
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 +58.3%
Contains more Vitamin B3Vitamin B3 +476.3%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B6Vitamin B6 +232.9%
Contains more FolateFolate +481.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +280.7%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +95.1%
Contains more WaterWater +27.3%
Contains more OtherOther +54.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +2000%
Contains more Poly. FatPolyunsaturated fat +46.4%
Contains less Sat. FatSaturated fat -48.1%

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