Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Green beans
  5. Compare
  6. Green beans vs. Leek

Green beans vs. Leek — In-Depth Nutrition Comparison

Compare

How are green beans and leek different?

  • Green beans are higher in fiber and vitamin B2; however, leek is richer in vitamin A, iron, vitamin B6, manganese, folate, and copper.
  • Daily need coverage for vitamin A for leek is 21% higher.
  • Green beans contain 3 times more vitamin B2 than leek. While green beans contain 0.097mg of vitamin B2, leek contains only 0.03mg.
  • Green beans have a lower glycemic index (20) than leek (32).

Beans, snap, green, cooked, boiled, drained, without salt and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Leek
Leek
8
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 ZincZinc +108.3%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +34.1%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +223.1%
Contains more CopperCopper +110.5%
Contains more PhosphorusPhosphorus +20.7%
Contains more ManganeseManganese +68.8%
Contains more SeleniumSelenium +400%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Leek
Leek
6
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 +23.3%
Contains more Vitamin B2Vitamin B2 +223.3%
Contains more Vitamin B3Vitamin B3 +53.5%
Contains more CholineCholine +77.9%
Contains more Vitamin CVitamin C +23.7%
Contains more Vitamin AVitamin A +159.4%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B5Vitamin B5 +89.2%
Contains more Vitamin B6Vitamin B6 +316.1%
Contains more FolateFolate +93.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~47µg

All nutrients comparison - raw data values

Nutrient Green beans Leek DV% diff.
Iron 0.65mg 2.1mg 18%
Vitamin B6 0.056mg 0.233mg 14%
Manganese 0.285mg 0.481mg 9%
Folate 33µg 64µg 8%
Copper 0.057mg 0.12mg 7%
Fiber 3.2g 1.8g 6%
Vitamin A 32µg 83µg 6%
Vitamin B2 0.097mg 0.03mg 5%
Vitamin C 9.7mg 12mg 3%
Vitamin E 0.46mg 0.92mg 3%
Carbs 7.88g 14.15g 2%
Magnesium 18mg 28mg 2%
Calcium 44mg 59mg 2%
Vitamin K 47.9µg 47µg 1%
Protein 1.89g 1.5g 1%
Choline 16.9mg 9.5mg 1%
Vitamin B5 0.074mg 0.14mg 1%
Vitamin B3 0.614mg 0.4mg 1%
Calories 35kcal 61kcal 1%
Vitamin B1 0.074mg 0.06mg 1%
Selenium 0.2µg 1µg 1%
Sodium 1mg 20mg 1%
Phosphorus 29mg 35mg 1%
Zinc 0.25mg 0.12mg 1%
Potassium 146mg 180mg 1%
Fats 0.28g 0.3g 0%
Net carbs 4.68g 12.35g N/A
Sugar 3.63g 3.9g N/A
Saturated fat 0.064g 0.04g 0%
Monounsaturated fat 0.011g 0.004g 0%
Polyunsaturated fat 0.145g 0.166g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.082mg 0.063mg 0%
Isoleucine 0.069mg 0.052mg 0%
Leucine 0.116mg 0.096mg 0%
Lysine 0.091mg 0.078mg 0%
Methionine 0.023mg 0.018mg 0%
Phenylalanine 0.069mg 0.055mg 0%
Valine 0.093mg 0.056mg 0%
Histidine 0.035mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +26%
Contains more CarbsCarbs +79.6%
Contains more OtherOther +43.8%
~equal in Fats ~0.3g
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 +175%
Contains less Sat. FatSaturated fat -37.5%
Contains more Poly. FatPolyunsaturated fat +14.5%

People also compare

Green beans
Green beans vs Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Green beans
Green beans vs Navy bean raw
Navy bean raw
Green beans
Green beans vs Artichoke
Artichoke
Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Leek
Leek vs Parsley
Parsley

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.