Whole Wheat Flour vs. Leeks
Nutrition comparison of Whole Wheat Flour and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and leeks:
- Both whole wheat flour and leeks are high in iron.
- Leek has signficantly more Vitamin A than whole wheat flour.
- Leek has signficantly more Vitamin C than whole wheat flour.
- Leek is a great source of calcium.
- Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, leek contains more folate.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and leek has 82% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, whole wheat flour is similar to leeks for protein, carbs and fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Leeks | |
|---|---|---|
| Protein | 11% | 9% |
| Carbohydrates | 84% | 86% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and leek has 81% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 628% more dietary fiber than leek - whole wheat flour has 13.1g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Whole wheat flour and leeks contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 541% more protein than leek - whole wheat flour has 9.6g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both whole wheat flour and leeks are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than whole wheat flour - leek has 12mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Leek has signficantly more Vitamin A than whole wheat flour - leek has 83ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour and leeks contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 23 times more Vitamin K than whole wheat flour - whole wheat flour has 1.9ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin, niacin and pantothenic acid, however, leek contains more folate. Both whole wheat flour and leeks contain significant amounts of Vitamin B6.
| Whole Wheat Flour | Leeks | |
|---|---|---|
| Thiamin | 0.297 MG | 0.06 MG |
| Riboflavin | 0.188 MG | 0.03 MG |
| Niacin | 5.347 MG | 0.4 MG |
| Pantothenic acid | 1.011 MG | 0.14 MG |
| Vitamin B6 | 0.191 MG | 0.233 MG |
| Folate | 28 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 79% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Both whole wheat flour and leeks are high in iron. Whole wheat flour has 77% more iron than leek - whole wheat flour has 3.7mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Whole wheat flour is an excellent source of potassium and it has 119% more potassium than leek - whole wheat flour has 394mg of potassium per 100 grams and leek has 180mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Whole Wheat Flour | Leeks | |
|---|---|---|
| beta-carotene | 5 UG | 1000 UG |
| lutein + zeaxanthin | 220 UG | 1900 UG |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Leeks g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat flour or leeks contain more calories in 100 grams?Whole wheat flour is high in calories and leek has 80% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and leek has 61 calories.
Does whole wheat flour or leeks have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and leek has 80% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and leek has 14.2g of carbohydrates.
Does whole wheat flour or leeks contain more iron?
Both whole wheat flour and leeks are high in iron. Whole wheat flour has 80% more iron than leek - whole wheat flour has 3.7mg of iron in 100 grams and leek has 2.1mg of iron.
Does whole wheat flour or leeks contain more potassium?
Whole wheat flour is a rich source of potassium and it has 120% more potassium than leek - whole wheat flour has 394mg of potassium in 100 grams and leek has 180mg of potassium.