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  6. Broad bean raw vs. Leek

Broad bean raw vs. Leek — In-Depth Nutrition Comparison

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How are broad bean raw and leek different?

  • Broad bean raw is higher in copper, fiber, folate, vitamin B2, phosphorus, vitamin B3, and zinc; however, leek is richer in vitamin A, vitamin B6, and vitamin C.
  • Daily need coverage for copper for broad bean raw is 31% higher.
  • Broad bean raw contains 10 times more vitamin B2 than leek. While broad bean raw contains 0.29mg of vitamin B2, leek contains only 0.03mg.
  • Leek has a lower glycemic index (32) than broad bean raw (79).

Beans, fava, in pod, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Leek
Leek
4
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 +17.9%
Contains more PotassiumPotassium +84.4%
Contains more CopperCopper +235%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +268.6%
Contains more ManganeseManganese +37.4%
Contains more CalciumCalcium +59.5%
Contains more IronIron +35.5%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +25%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 EVitamin E +26.1%
Contains more Vitamin B1Vitamin B1 +121.7%
Contains more Vitamin B2Vitamin B2 +866.7%
Contains more Vitamin B3Vitamin B3 +462.3%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more FolateFolate +131.3%
Contains more Vitamin CVitamin C +224.3%
Contains more Vitamin AVitamin A +388.2%
Contains more Vitamin B6Vitamin B6 +124%
Contains more Vitamin KVitamin K +14.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Leek DV% diff.
Copper 0.402mg 0.12mg 31%
Fiber 7.5g 1.8g 23%
Folate 148µg 64µg 21%
Vitamin B2 0.29mg 0.03mg 20%
Protein 7.92g 1.5g 13%
Phosphorus 129mg 35mg 13%
Vitamin B3 2.249mg 0.4mg 12%
Vitamin B6 0.104mg 0.233mg 10%
Vitamin C 3.7mg 12mg 9%
Zinc 1mg 0.12mg 8%
Manganese 0.661mg 0.481mg 8%
Iron 1.55mg 2.1mg 7%
Vitamin A 17µg 83µg 7%
Vitamin B1 0.133mg 0.06mg 6%
Vitamin K 40.9µg 47µg 5%
Potassium 332mg 180mg 4%
Calcium 37mg 59mg 2%
Choline 9.5mg 2%
Vitamin B5 0.225mg 0.14mg 2%
Vitamin E 1.16mg 0.92mg 2%
Polyunsaturated fat 0.342g 0.166g 1%
Calories 88kcal 61kcal 1%
Magnesium 33mg 28mg 1%
Carbs 17.63g 14.15g 1%
Fats 0.73g 0.3g 1%
Net carbs 10.13g 12.35g N/A
Sugar 9.21g 3.9g N/A
Sodium 25mg 20mg 0%
Selenium 0.8µg 1µg 0%
Saturated fat 0.118g 0.04g 0%
Monounsaturated fat 0.104g 0.004g 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +428%
Contains more FatsFats +143.3%
Contains more CarbsCarbs +24.6%
Contains more WaterWater +14.3%
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 +2500%
Contains more Poly. FatPolyunsaturated fat +106%
Contains less Sat. FatSaturated fat -66.1%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.