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  6. Black gram vs. Leek

Black gram vs. Leek — In-Depth Nutrition Comparison

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How are black gram and leek different?

  • Black gram is higher in copper, iron, fiber, magnesium, phosphorus, manganese, folate, zinc, and potassium; however, leek is richer in vitamin A.
  • Daily need coverage for copper for black gram is 96% higher.
  • Black gram contains 28 times more zinc than leek. While black gram contains 3.35mg of zinc, leek contains only 0.12mg.
  • Leek has a lower glycemic index (32) than black gram (43).

Mungo beans, mature seeds, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +853.6%
Contains more CalciumCalcium +133.9%
Contains more PotassiumPotassium +446.1%
Contains more IronIron +260.5%
Contains more CopperCopper +717.5%
Contains more ZincZinc +2691.7%
Contains more PhosphorusPhosphorus +982.9%
Contains more ManganeseManganese +217.5%
Contains more SeleniumSelenium +720%
Contains less SodiumSodium -47.4%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 +355%
Contains more Vitamin B2Vitamin B2 +746.7%
Contains more Vitamin B3Vitamin B3 +261.8%
Contains more Vitamin B5Vitamin B5 +547.1%
Contains more Vitamin B6Vitamin B6 +20.6%
Contains more FolateFolate +237.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black gram Leek DV% diff.
Copper 0.981mg 0.12mg 96%
Iron 7.57mg 2.1mg 68%
Fiber 18.3g 1.8g 66%
Magnesium 267mg 28mg 57%
Phosphorus 379mg 35mg 49%
Protein 25.21g 1.5g 47%
Manganese 1.527mg 0.481mg 45%
Vitamin K 47µg 39%
Folate 216µg 64µg 38%
Zinc 3.35mg 0.12mg 29%
Potassium 983mg 180mg 24%
Vitamin B1 0.273mg 0.06mg 18%
Vitamin B2 0.254mg 0.03mg 17%
Vitamin B5 0.906mg 0.14mg 15%
Carbs 58.99g 14.15g 15%
Calories 341kcal 61kcal 14%
Selenium 8.2µg 1µg 13%
Vitamin C 0mg 12mg 13%
Vitamin A 1µg 83µg 9%
Calcium 138mg 59mg 8%
Vitamin B3 1.447mg 0.4mg 7%
Polyunsaturated fat 1.071g 0.166g 6%
Vitamin E 0.92mg 6%
Vitamin B6 0.281mg 0.233mg 4%
Fats 1.64g 0.3g 2%
Choline 9.5mg 2%
Sodium 38mg 20mg 1%
Net carbs 40.69g 12.35g N/A
Sugar 3.9g N/A
Saturated fat 0.114g 0.04g 0%
Monounsaturated fat 0.085g 0.004g 0%
Tryptophan 0.263mg 0.012mg 0%
Threonine 0.875mg 0.063mg 0%
Isoleucine 1.287mg 0.052mg 0%
Leucine 2.089mg 0.096mg 0%
Lysine 1.674mg 0.078mg 0%
Methionine 0.367mg 0.018mg 0%
Phenylalanine 1.473mg 0.055mg 0%
Valine 1.416mg 0.056mg 0%
Histidine 0.706mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +1580.7%
Contains more FatsFats +446.7%
Contains more CarbsCarbs +316.9%
Contains more OtherOther +220%
Contains more WaterWater +668.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 +2025%
Contains more Poly. FatPolyunsaturated fat +545.2%
Contains less Sat. FatSaturated fat -64.9%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.