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  6. Navy bean raw vs. Leek

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

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Important differences between Navy bean raw and Leek

  • Navy bean raw has more Vitamin B1, Copper, Magnesium, Folate, Vitamin B2, Vitamin B5, Phosphorus, Vitamin C, and Zinc, however, Leek has more Vitamin A RAE.
  • Navy bean raw's daily need coverage for Vitamin B1 is 28% more.
  • Navy bean raw has 7 times more Zinc than Leek. Navy bean raw has 0.89mg of Zinc, while Leek has 0.12mg.

The food varieties used in the comparison are Beans, navy, mature seeds, sprouted, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Navy 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.
Navy bean raw
Navy bean raw
6
:
4
Leek
Leek
Contains more Magnesium +260.7%
Contains more Phosphorus +185.7%
Contains more Potassium +70.6%
Contains less Sodium -35%
Contains more Zinc +641.7%
Contains more Copper +196.7%
Contains more Calcium +293.3%
Contains more Manganese +17.9%
Contains more Selenium +66.7%
Equal in Iron - 2.1
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +260.7%
Contains more Phosphorus +185.7%
Contains more Potassium +70.6%
Contains less Sodium -35%
Contains more Zinc +641.7%
Contains more Copper +196.7%
Contains more Calcium +293.3%
Contains more Manganese +17.9%
Contains more Selenium +66.7%
Equal in Iron - 2.1

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.
Navy bean raw
Navy bean raw
6
:
4
Leek
Leek
Contains more Vitamin C +56.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +489.3%
Contains more Folate +106.3%
Contains more Vitamin A +41575%
Contains more Vitamin B6 +22%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin C +56.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +489.3%
Contains more Folate +106.3%
Contains more Vitamin A +41575%
Contains more Vitamin B6 +22%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
3
Leek
Leek
Contains more Protein +310%
Contains more Fats +133.3%
Contains more Other +10.5%
Equal in Carbs - 14.15
Equal in Water - 83
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +310%
Contains more Fats +133.3%
Contains more Other +10.5%
Equal in Carbs - 14.15
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +145.2%
Contains less Saturated Fat -52.9%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +145.2%
Contains less Saturated Fat -52.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navy bean raw Leek
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean raw Leek Opinion
Net carbs 13.05g 12.35g Navy bean raw
Protein 6.15g 1.5g Navy bean raw
Fats 0.7g 0.3g Navy bean raw
Carbs 13.05g 14.15g Leek
Calories 67kcal 61kcal Navy bean raw
Sugar 3.9g Navy bean raw
Fiber 1.8g Leek
Calcium 15mg 59mg Leek
Iron 1.93mg 2.1mg Leek
Magnesium 101mg 28mg Navy bean raw
Phosphorus 100mg 35mg Navy bean raw
Potassium 307mg 180mg Navy bean raw
Sodium 13mg 20mg Navy bean raw
Zinc 0.89mg 0.12mg Navy bean raw
Copper 0.356mg 0.12mg Navy bean raw
Manganese 0.408mg 0.481mg Leek
Selenium 0.6µg 1µg Leek
Vitamin A 4IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.92mg Leek
Vitamin C 18.8mg 12mg Navy bean raw
Vitamin B1 0.39mg 0.06mg Navy bean raw
Vitamin B2 0.215mg 0.03mg Navy bean raw
Vitamin B3 1.22mg 0.4mg Navy bean raw
Vitamin B5 0.825mg 0.14mg Navy bean raw
Vitamin B6 0.191mg 0.233mg Leek
Folate 132µg 64µg Navy bean raw
Vitamin K 47µg Leek
Tryptophan 0.064mg 0.012mg Navy bean raw
Threonine 0.258mg 0.063mg Navy bean raw
Isoleucine 0.273mg 0.052mg Navy bean raw
Leucine 0.442mg 0.096mg Navy bean raw
Lysine 0.35mg 0.078mg Navy bean raw
Methionine 0.064mg 0.018mg Navy bean raw
Phenylalanine 0.31mg 0.055mg Navy bean raw
Valine 0.316mg 0.056mg Navy bean raw
Histidine 0.172mg 0.025mg Navy bean raw
Saturated Fat 0.085g 0.04g Leek
Monounsaturated Fat 0.052g 0.004g Navy bean raw
Polyunsaturated fat 0.407g 0.166g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Navy bean raw
35%
Leek
Minerals Daily Need Coverage Score
42%
Navy bean raw
26%
Leek

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 7)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.