Beans vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between beans and leek
- Beans are higher in fiber, zinc, phosphorus, and copper, yet leek is higher in vitamin K, vitamin A, iron, folate, vitamin C, and vitamin B6.
- Leek covers your daily vitamin K needs 39% more than beans.
- Beans contain 12 times more zinc than leek. While beans contain 1.4mg of zinc, leek contains only 0.12mg.
Food varieties used in this article are Beans, baked, canned, no salt added and Leeks, (bulb and lower leaf-portion), raw.
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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.
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more PotassiumPotassium | +64.4% |
| Contains more CopperCopper | +71.7% |
| Contains more ZincZinc | +1066.7% |
| Contains more PhosphorusPhosphorus | +197.1% |
| Contains less SodiumSodium | -95% |
| Contains more SeleniumSelenium | +350% |
| Contains more CalciumCalcium | +18% |
| Contains more IronIron | +624.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more CholineCholine | +224.2% |
| Contains more Vitamin CVitamin C | +287.1% |
| Contains more Vitamin AVitamin A | +1560% |
| Contains more Vitamin EVitamin E | +513.3% |
| Contains more Vitamin B6Vitamin B6 | +79.2% |
| Contains more Vitamin KVitamin K | +5775% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 47µg | 39% |
| Iron | 0.29mg | 2.1mg | 23% |
| Manganese | 0.481mg | 21% | |
| Fiber | 5.5g | 1.8g | 15% |
| Zinc | 1.4mg | 0.12mg | 12% |
| Vitamin C | 3.1mg | 12mg | 10% |
| Folate | 24µg | 64µg | 10% |
| Copper | 0.206mg | 0.12mg | 10% |
| Phosphorus | 104mg | 35mg | 10% |
| Vitamin A | 5µg | 83µg | 9% |
| Vitamin B6 | 0.13mg | 0.233mg | 8% |
| Vitamin B1 | 0.15mg | 0.06mg | 8% |
| Protein | 4.8g | 1.5g | 7% |
| Selenium | 4.5µg | 1µg | 6% |
| Vitamin E | 0.15mg | 0.92mg | 5% |
| Choline | 30.8mg | 9.5mg | 4% |
| Vitamin B5 | 0.14mg | 3% | |
| Potassium | 296mg | 180mg | 3% |
| Vitamin B2 | 0.06mg | 0.03mg | 2% |
| Calories | 105kcal | 61kcal | 2% |
| Carbs | 20.49g | 14.15g | 2% |
| Sodium | 1mg | 20mg | 1% |
| Calcium | 50mg | 59mg | 1% |
| Magnesium | 32mg | 28mg | 1% |
| Fats | 0.4g | 0.3g | 0% |
| Net carbs | 14.99g | 12.35g | N/A |
| Sugar | 7.78g | 3.9g | N/A |
| Vitamin B3 | 0.43mg | 0.4mg | 0% |
| Saturated fat | 0.103g | 0.04g | 0% |
| Monounsaturated fat | 0.035g | 0.004g | 0% |
| Polyunsaturated fat | 0.172g | 0.166g | 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
| Contains more ProteinProtein | +220% |
| Contains more FatsFats | +33.3% |
| Contains more CarbsCarbs | +44.8% |
| Contains more OtherOther | +62.9% |
| Contains more WaterWater | +14.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +775% |
| Contains less Sat. FatSaturated fat | -61.2% |
~equal in
Polyunsaturated fat
~0.166g
