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  6. Adzuki bean vs. Leek

Adzuki bean vs. Leek — In-Depth Nutrition Comparison

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What are the differences between adzuki bean and leek?

  • Adzuki bean is higher in folate, copper, manganese, phosphorus, zinc, fiber, iron, vitamin B1, and potassium, yet leek is higher in vitamin A.
  • Adzuki bean's daily need coverage for folate is 140% more.
  • Adzuki bean has 42 times more zinc than leek. While adzuki bean has 5.04mg of zinc, leek has only 0.12mg.

We used Beans, adzuki, mature seeds, raw and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Leek
Leek
0
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 +353.6%
Contains more CalciumCalcium +11.9%
Contains more PotassiumPotassium +596.7%
Contains more IronIron +137.1%
Contains more CopperCopper +811.7%
Contains more ZincZinc +4100%
Contains more PhosphorusPhosphorus +988.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +259.7%
Contains more SeleniumSelenium +210%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Leek
Leek
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +658.3%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +557.5%
Contains more Vitamin B5Vitamin B5 +950.7%
Contains more Vitamin B6Vitamin B6 +50.6%
Contains more FolateFolate +871.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Leek DV% diff.
Folate 622µg 64µg 140%
Copper 1.094mg 0.12mg 108%
Manganese 1.73mg 0.481mg 54%
Phosphorus 381mg 35mg 49%
Zinc 5.04mg 0.12mg 45%
Fiber 12.7g 1.8g 44%
Vitamin K 47µg 39%
Protein 19.87g 1.5g 37%
Iron 4.98mg 2.1mg 36%
Vitamin B1 0.455mg 0.06mg 33%
Potassium 1254mg 180mg 32%
Vitamin B5 1.471mg 0.14mg 27%
Magnesium 127mg 28mg 24%
Carbs 62.9g 14.15g 16%
Vitamin B2 0.22mg 0.03mg 15%
Vitamin B3 2.63mg 0.4mg 14%
Calories 329kcal 61kcal 13%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.351mg 0.233mg 9%
Vitamin A 1µg 83µg 9%
Vitamin E 0.92mg 6%
Selenium 3.1µg 1µg 4%
Choline 9.5mg 2%
Saturated fat 0.191g 0.04g 1%
Calcium 66mg 59mg 1%
Sodium 5mg 20mg 1%
Fats 0.53g 0.3g 0%
Net carbs 50.2g 12.35g N/A
Sugar 3.9g N/A
Monounsaturated fat 0.05g 0.004g 0%
Polyunsaturated fat 0.113g 0.166g 0%
Tryptophan 0.191mg 0.012mg 0%
Threonine 0.674mg 0.063mg 0%
Isoleucine 0.791mg 0.052mg 0%
Leucine 1.668mg 0.096mg 0%
Lysine 1.497mg 0.078mg 0%
Methionine 0.21mg 0.018mg 0%
Phenylalanine 1.052mg 0.055mg 0%
Valine 1.023mg 0.056mg 0%
Histidine 0.524mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +1224.7%
Contains more FatsFats +76.7%
Contains more CarbsCarbs +344.5%
Contains more OtherOther +210.5%
Contains more WaterWater +517.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Leek
Leek
2
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 less Sat. FatSaturated fat -79.1%
Contains more Poly. FatPolyunsaturated fat +46.9%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.