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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 vitamin A, iron, manganese, folate, vitamin B6, and copper.
  • Leek covers your daily need for vitamin A, 20% 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.
  • Leek has a higher glycemic index (32) than green bean raw (20).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Leek
Leek
6
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 PotassiumPotassium +17.2%
Contains more ZincZinc +100%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +59.5%
Contains more IronIron +103.9%
Contains more CopperCopper +73.9%
Contains more ManganeseManganese +122.7%
Contains more SeleniumSelenium +66.7%
~equal in Phosphorus ~35mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Leek
Leek
4
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 +36.7%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more CholineCholine +61.1%
Contains more Vitamin AVitamin A +137.1%
Contains more Vitamin EVitamin E +124.4%
Contains more Vitamin B6Vitamin B6 +65.2%
Contains more FolateFolate +93.9%
~equal in Vitamin C ~12mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~47µg

All nutrients comparison - raw data values

Nutrient Green bean raw Leek DV% diff.
Iron 1.03mg 2.1mg 13%
Manganese 0.216mg 0.481mg 12%
Folate 33µg 64µg 8%
Vitamin B6 0.141mg 0.233mg 7%
Vitamin B2 0.104mg 0.03mg 6%
Copper 0.069mg 0.12mg 6%
Vitamin A 35µg 83µg 5%
Fiber 2.7g 1.8g 4%
Vitamin K 43µg 47µg 3%
Vitamin E 0.41mg 0.92mg 3%
Calories 31kcal 61kcal 2%
Vitamin B5 0.225mg 0.14mg 2%
Vitamin B3 0.734mg 0.4mg 2%
Vitamin B1 0.082mg 0.06mg 2%
Fructose 1.39g 2%
Carbs 6.97g 14.15g 2%
Calcium 37mg 59mg 2%
Protein 1.83g 1.5g 1%
Magnesium 25mg 28mg 1%
Choline 15.3mg 9.5mg 1%
Selenium 0.6µg 1µg 1%
Potassium 211mg 180mg 1%
Zinc 0.24mg 0.12mg 1%
Sodium 6mg 20mg 1%
Fats 0.22g 0.3g 0%
Vitamin C 12.2mg 12mg 0%
Net carbs 4.27g 12.35g N/A
Sugar 3.26g 3.9g N/A
Starch 0.88g 0%
Phosphorus 38mg 35mg 0%
Saturated fat 0.05g 0.04g 0%
Monounsaturated fat 0.01g 0.004g 0%
Polyunsaturated fat 0.113g 0.166g 0%
Tryptophan 0.019mg 0.012mg 0%
Threonine 0.079mg 0.063mg 0%
Isoleucine 0.066mg 0.052mg 0%
Leucine 0.112mg 0.096mg 0%
Lysine 0.088mg 0.078mg 0%
Methionine 0.022mg 0.018mg 0%
Phenylalanine 0.067mg 0.055mg 0%
Valine 0.09mg 0.056mg 0%
Histidine 0.034mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +22%
Contains more FatsFats +36.4%
Contains more CarbsCarbs +103%
Contains more OtherOther +59.1%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 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 +150%
Contains less Sat. FatSaturated fat -20%
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. 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.