Leek vs. Bean raw — In-Depth Nutrition Comparison
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How are leek and bean raw different?
- Leek is richer in vitamin K, while bean raw is higher in folate, copper, fiber, vitamin B1, phosphorus, selenium, iron, potassium, and magnesium.
- Bean raw covers your daily need for folate, 115% more than leek.
- Leek contains 8 times more vitamin K than bean raw. Leek contains 47µg of vitamin K, while bean raw contains 5.6µg.
Leeks, (bulb and lower leaf-portion), raw and Beans, pinto, mature seeds, raw types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +528.6% |
| Contains more CalciumCalcium | +91.5% |
| Contains more PotassiumPotassium | +673.9% |
| Contains more IronIron | +141.4% |
| Contains more CopperCopper | +644.2% |
| Contains more ZincZinc | +1800% |
| Contains more PhosphorusPhosphorus | +1074.3% |
| Contains less SodiumSodium | -40% |
| Contains more ManganeseManganese | +138.7% |
| Contains more SeleniumSelenium | +2690% |
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.
| Contains more Vitamin CVitamin C | +90.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +338.1% |
| Contains more Vitamin KVitamin K | +739.3% |
| Contains more Vitamin B1Vitamin B1 | +1088.3% |
| Contains more Vitamin B2Vitamin B2 | +606.7% |
| Contains more Vitamin B3Vitamin B3 | +193.5% |
| Contains more Vitamin B5Vitamin B5 | +460.7% |
| Contains more Vitamin B6Vitamin B6 | +103.4% |
| Contains more FolateFolate | +720.3% |
| Contains more CholineCholine | +596.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 64µg | 525µg | 115% |
| Copper | 0.12mg | 0.893mg | 86% |
| Fiber | 1.8g | 15.5g | 55% |
| Vitamin B1 | 0.06mg | 0.713mg | 54% |
| Phosphorus | 35mg | 411mg | 54% |
| Selenium | 1µg | 27.9µg | 49% |
| Protein | 1.5g | 21.42g | 40% |
| Iron | 2.1mg | 5.07mg | 37% |
| Potassium | 180mg | 1393mg | 36% |
| Vitamin K | 47µg | 5.6µg | 35% |
| Magnesium | 28mg | 176mg | 35% |
| Manganese | 0.481mg | 1.148mg | 29% |
| Zinc | 0.12mg | 2.28mg | 20% |
| Vitamin B6 | 0.233mg | 0.474mg | 19% |
| Carbs | 14.15g | 62.55g | 16% |
| Vitamin B2 | 0.03mg | 0.212mg | 14% |
| Calories | 61kcal | 347kcal | 14% |
| Starch | 34.17g | 14% | |
| Vitamin B5 | 0.14mg | 0.785mg | 13% |
| Choline | 9.5mg | 66.2mg | 10% |
| Vitamin A | 83µg | 0µg | 9% |
| Vitamin C | 12mg | 6.3mg | 6% |
| Calcium | 59mg | 113mg | 5% |
| Vitamin B3 | 0.4mg | 1.174mg | 5% |
| Vitamin E | 0.92mg | 0.21mg | 5% |
| Polyunsaturated fat | 0.166g | 0.407g | 2% |
| Monounsaturated fat | 0.004g | 0.229g | 1% |
| Saturated fat | 0.04g | 0.235g | 1% |
| Fats | 0.3g | 1.23g | 1% |
| Net carbs | 12.35g | 47.05g | N/A |
| Sugar | 3.9g | 2.11g | N/A |
| Sodium | 20mg | 12mg | 0% |
| Tryptophan | 0.012mg | 0.237mg | 0% |
| Threonine | 0.063mg | 0.81mg | 0% |
| Isoleucine | 0.052mg | 0.871mg | 0% |
| Leucine | 0.096mg | 1.558mg | 0% |
| Lysine | 0.078mg | 1.356mg | 0% |
| Methionine | 0.018mg | 0.259mg | 0% |
| Phenylalanine | 0.055mg | 1.095mg | 0% |
| Valine | 0.056mg | 0.998mg | 0% |
| Histidine | 0.025mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +632.6% |
| Contains more ProteinProtein | +1328% |
| Contains more FatsFats | +310% |
| Contains more CarbsCarbs | +342% |
| Contains more OtherOther | +230.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83% |
| Contains more Mono. FatMonounsaturated fat | +5625% |
| Contains more Poly. FatPolyunsaturated fat | +145.2% |