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  6. Kidney beans raw vs. Leek

Kidney beans raw vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between kidney beans raw and leek

  • Kidney beans raw has more copper, fiber, folate, iron, phosphorus, vitamin B1, potassium, magnesium, and zinc; however, leek is higher in vitamin A.
  • Kidney beans raw covers your daily need for copper, 93% more than leek.
  • Kidney beans raw has 23 times more zinc than leek. While kidney beans raw has 2.79mg of zinc, leek has only 0.12mg.

These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Leek
Leek
1
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 +400%
Contains more CalciumCalcium +142.4%
Contains more PotassiumPotassium +681.1%
Contains more IronIron +290.5%
Contains more CopperCopper +698.3%
Contains more ZincZinc +2225%
Contains more PhosphorusPhosphorus +1062.9%
Contains more ManganeseManganese +112.3%
Contains more SeleniumSelenium +220%
Contains less SodiumSodium -16.7%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 +781.7%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +457.1%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more FolateFolate +515.6%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +318.2%
Contains more Vitamin KVitamin K +147.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Leek DV% diff.
Copper 0.958mg 0.12mg 93%
Fiber 24.9g 1.8g 92%
Folate 394µg 64µg 83%
Iron 8.2mg 2.1mg 76%
Phosphorus 407mg 35mg 53%
Protein 23.58g 1.5g 44%
Vitamin B1 0.529mg 0.06mg 39%
Potassium 1406mg 180mg 36%
Magnesium 140mg 28mg 27%
Zinc 2.79mg 0.12mg 24%
Vitamin K 19µg 47µg 23%
Manganese 1.021mg 0.481mg 23%
Vitamin B2 0.219mg 0.03mg 15%
Carbs 60.01g 14.15g 15%
Calories 333kcal 61kcal 14%
Vitamin B5 0.78mg 0.14mg 13%
Vitamin B6 0.397mg 0.233mg 13%
Vitamin B3 2.06mg 0.4mg 10%
Vitamin A 0µg 83µg 9%
Calcium 143mg 59mg 8%
Vitamin C 4.5mg 12mg 8%
Vitamin E 0.22mg 0.92mg 5%
Selenium 3.2µg 1µg 4%
Choline 9.5mg 2%
Polyunsaturated fat 0.457g 0.166g 2%
Fats 0.83g 0.3g 1%
Net carbs 35.11g 12.35g N/A
Sugar 2.23g 3.9g N/A
Sodium 24mg 20mg 0%
Saturated fat 0.12g 0.04g 0%
Monounsaturated fat 0.064g 0.004g 0%
Tryptophan 0.279mg 0.012mg 0%
Threonine 0.992mg 0.063mg 0%
Isoleucine 1.041mg 0.052mg 0%
Leucine 1.882mg 0.096mg 0%
Lysine 1.618mg 0.078mg 0%
Methionine 0.355mg 0.018mg 0%
Phenylalanine 1.275mg 0.055mg 0%
Valine 1.233mg 0.056mg 0%
Histidine 0.656mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +1472%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +324.1%
Contains more OtherOther +264.8%
Contains more WaterWater +606.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +1500%
Contains more Poly. FatPolyunsaturated fat +175.3%
Contains less Sat. FatSaturated fat -66.7%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.