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  6. Green bean raw vs. Leek

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

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How are Green bean raw and Leek different?

  • Green bean raw is richer in Vitamin B2, while Leek is higher in Iron, Manganese, Folate, Vitamin B6, Copper, and Vitamin A RAE.
  • Leek covers your daily need of Iron 13% more than Green bean raw.
  • Green bean raw contains 3 times more Vitamin B2 than Leek. Green bean raw contains 0.104mg of Vitamin B2, while Leek contains 0.03mg.

Beans, snap, green, raw and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Green 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.
Green bean raw
Green bean raw
4
:
6
Leek
Leek
Contains more Potassium +17.2%
Contains less Sodium -70%
Contains more Zinc +100%
Contains more Calcium +59.5%
Contains more Iron +103.9%
Contains more Magnesium +12%
Contains more Copper +73.9%
Contains more Manganese +122.7%
Contains more Selenium +66.7%
Equal in Phosphorus - 35
Green bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 18% 17% 19% 1% 7% 24% 29% 4%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Potassium +17.2%
Contains less Sodium -70%
Contains more Zinc +100%
Contains more Calcium +59.5%
Contains more Iron +103.9%
Contains more Magnesium +12%
Contains more Copper +73.9%
Contains more Manganese +122.7%
Contains more Selenium +66.7%
Equal in Phosphorus - 35

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.
Green bean raw
Green bean raw
5
:
5
Leek
Leek
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +83.5%
Contains more Vitamin B5 +60.7%
Contains more Vitamin A +141.6%
Contains more Vitamin E +124.4%
Contains more Vitamin B6 +65.2%
Contains more Folate +93.9%
Equal in Vitamin C - 12
Equal in Vitamin K - 47
Green 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 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
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 B1 +36.7%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +83.5%
Contains more Vitamin B5 +60.7%
Contains more Vitamin A +141.6%
Contains more Vitamin E +124.4%
Contains more Vitamin B6 +65.2%
Contains more Folate +93.9%
Equal in Vitamin C - 12
Equal in Vitamin K - 47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean raw
Green bean raw
2
:
3
Leek
Leek
Contains more Protein +22%
Contains more Fats +36.4%
Contains more Carbs +103%
Contains more Other +59.1%
Equal in Water - 83
Green bean raw
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +22%
Contains more Fats +36.4%
Contains more Carbs +103%
Contains more Other +59.1%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean raw
Green bean raw
1
:
2
Leek
Leek
Contains more Monounsaturated Fat +150%
Contains less Saturated Fat -20%
Contains more Polyunsaturated fat +46.9%
Green bean raw
29% 6% 65%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.113 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +150%
Contains less Saturated Fat -20%
Contains more Polyunsaturated fat +46.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean raw Leek Opinion
Net carbs 4.27g 12.35g Leek
Protein 1.83g 1.5g Green bean raw
Fats 0.22g 0.3g Leek
Carbs 6.97g 14.15g Leek
Calories 31kcal 61kcal Leek
Starch 0.88g Green bean raw
Fructose 1.39g Green bean raw
Sugar 3.26g 3.9g Green bean raw
Fiber 2.7g 1.8g Green bean raw
Calcium 37mg 59mg Leek
Iron 1.03mg 2.1mg Leek
Magnesium 25mg 28mg Leek
Phosphorus 38mg 35mg Green bean raw
Potassium 211mg 180mg Green bean raw
Sodium 6mg 20mg Green bean raw
Zinc 0.24mg 0.12mg Green bean raw
Copper 0.069mg 0.12mg Leek
Manganese 0.216mg 0.481mg Leek
Selenium 0.6µg 1µg Leek
Vitamin A 690IU 1667IU Leek
Vitamin A RAE 35µg 83µg Leek
Vitamin E 0.41mg 0.92mg Leek
Vitamin C 12.2mg 12mg Green bean raw
Vitamin B1 0.082mg 0.06mg Green bean raw
Vitamin B2 0.104mg 0.03mg Green bean raw
Vitamin B3 0.734mg 0.4mg Green bean raw
Vitamin B5 0.225mg 0.14mg Green bean raw
Vitamin B6 0.141mg 0.233mg Leek
Folate 33µg 64µg Leek
Vitamin K 43µg 47µg Leek
Tryptophan 0.019mg 0.012mg Green bean raw
Threonine 0.079mg 0.063mg Green bean raw
Isoleucine 0.066mg 0.052mg Green bean raw
Leucine 0.112mg 0.096mg Green bean raw
Lysine 0.088mg 0.078mg Green bean raw
Methionine 0.022mg 0.018mg Green bean raw
Phenylalanine 0.067mg 0.055mg Green bean raw
Valine 0.09mg 0.056mg Green bean raw
Histidine 0.034mg 0.025mg Green bean raw
Saturated Fat 0.05g 0.04g Leek
Monounsaturated Fat 0.01g 0.004g Green bean raw
Polyunsaturated fat 0.113g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green 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
27%
Green bean raw
35%
Leek
Minerals Daily Need Coverage Score
16%
Green bean raw
26%
Leek

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.01g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.4)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 0.64g)
Which food contains less Sodium?
Green bean raw
Green bean raw contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.