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  6. Wild rice vs. Leek

Wild rice vs. Leek — In-Depth Nutrition Comparison

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A recap on the differences between wild rice and leeks

  • Wild rice is higher in zinc and phosphorus, yet leeks are higher in vitamin K, vitamin A, iron, vitamin C, folate, manganese, vitamin B6, and calcium.
  • Leeks cover your daily vitamin K needs 39% more than wild rice.
  • Wild rice contains 11 times more zinc than leeks. While wild rice contains 1.34mg of zinc, leeks contain only 0.12mg.
  • The glycemic index of leeks is lower.

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

Infographic

Wild rice 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 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Leek
Leek
5
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 +14.3%
Contains more ZincZinc +1016.7%
Contains more PhosphorusPhosphorus +134.3%
Contains less SodiumSodium -85%
Contains more CalciumCalcium +1866.7%
Contains more PotassiumPotassium +78.2%
Contains more IronIron +250%
Contains more ManganeseManganese +70.6%
Contains more SeleniumSelenium +25%
~equal in Copper ~0.12mg

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% 4.8% 13% 20% 24% 9.2% 31% 0% 1.3% 20%
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 B2Vitamin B2 +190%
Contains more Vitamin B3Vitamin B3 +221.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B6Vitamin B6 +72.6%
Contains more Vitamin KVitamin K +9300%
Contains more FolateFolate +146.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice Leek DV% diff.
Vitamin K 0.5µg 47µg 39%
Iron 0.6mg 2.1mg 19%
Vitamin C 0mg 12mg 13%
Zinc 1.34mg 0.12mg 11%
Folate 26µg 64µg 10%
Vitamin A 0µg 83µg 9%
Manganese 0.282mg 0.481mg 9%
Vitamin B6 0.135mg 0.233mg 8%
Phosphorus 82mg 35mg 7%
Calcium 3mg 59mg 6%
Vitamin B3 1.287mg 0.4mg 6%
Protein 3.99g 1.5g 5%
Vitamin E 0.24mg 0.92mg 5%
Vitamin B2 0.087mg 0.03mg 4%
Calories 101kcal 61kcal 2%
Carbs 21.34g 14.15g 2%
Potassium 101mg 180mg 2%
Magnesium 32mg 28mg 1%
Sodium 3mg 20mg 1%
Vitamin B1 0.052mg 0.06mg 1%
Protein per 100 calories 4g 2.5g N/A
Calories per 10 g protein 253kcal 407kcal N/A
Weight per 100 calories 99g 164g N/A
Fats 0.34g 0.3g 0%
Net carbs 19.54g 12.35g N/A
Sugar 0.73g 3.9g N/A
Fiber 1.8g 1.8g 0%
Copper 0.121mg 0.12mg 0%
Selenium 0.8µg 1µg 0%
Vitamin B5 0.154mg 0.14mg 0%
Choline 10.2mg 9.5mg 0%
Saturated fat 0.049g 0.04g 0%
Monounsaturated fat 0.05g 0.004g 0%
Polyunsaturated fat 0.213g 0.166g 0%
Tryptophan 0.049mg 0.012mg 0%
Threonine 0.127mg 0.063mg 0%
Isoleucine 0.167mg 0.052mg 0%
Leucine 0.276mg 0.096mg 0%
Lysine 0.17mg 0.078mg 0%
Methionine 0.119mg 0.018mg 0%
Phenylalanine 0.195mg 0.055mg 0%
Valine 0.232mg 0.056mg 0%
Histidine 0.104mg 0.025mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +166%
Contains more FatsFats +13.3%
Contains more CarbsCarbs +50.8%
Contains more WaterWater +12.3%
Contains more OtherOther +162.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 +1150%
Contains more Poly. FatPolyunsaturated fat +28.3%
Contains less Sat. FatSaturated fat -18.4%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.