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  6. Leek vs. Black turtle bean

Leek vs. Black turtle bean — In-Depth Nutrition Comparison

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Important differences between leek and black turtle bean

  • Leek has more vitamin K and vitamin A; however, black turtle bean has more copper, folate, iron, vitamin B1, phosphorus, fiber, potassium, and magnesium.
  • Black turtle bean's daily need coverage for copper is 98% more.
  • Leek has 98 times more vitamin A than black turtle bean. Leek has 1667IU of vitamin A, while black turtle bean has 17IU.
  • Leek has a higher glycemic index than black turtle bean.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Beans, black turtle, mature seeds, raw.

Infographic

Leek vs Black turtle bean 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.
Leek
Leek
0
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +471.4%
Contains more CalciumCalcium +171.2%
Contains more PotassiumPotassium +733.3%
Contains more IronIron +314.3%
Contains more CopperCopper +733.3%
Contains more ZincZinc +1733.3%
Contains more PhosphorusPhosphorus +1157.1%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +107.9%
Contains more SeleniumSelenium +220%

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.
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%
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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +338.1%
Contains more Vitamin KVitamin K +739.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +543.3%
Contains more Vitamin B3Vitamin B3 +388.8%
Contains more Vitamin B5Vitamin B5 +542.1%
Contains more Vitamin B6Vitamin B6 +22.7%
Contains more FolateFolate +593.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Black turtle bean DV% diff.
Copper 0.12mg 1mg 98%
Folate 64µg 444µg 95%
Iron 2.1mg 8.7mg 83%
Vitamin B1 0.06mg 0.9mg 70%
Phosphorus 35mg 440mg 58%
Fiber 1.8g 15.5g 55%
Protein 1.5g 21.25g 40%
Potassium 180mg 1500mg 39%
Vitamin K 47µg 5.6µg 35%
Magnesium 28mg 160mg 31%
Manganese 0.481mg 1mg 23%
Zinc 0.12mg 2.2mg 19%
Carbs 14.15g 63.25g 16%
Vitamin B5 0.14mg 0.899mg 15%
Calories 61kcal 339kcal 14%
Vitamin C 12mg 0mg 13%
Vitamin B2 0.03mg 0.193mg 13%
Calcium 59mg 160mg 10%
Vitamin B3 0.4mg 1.955mg 10%
Vitamin A 83µg 0µg 9%
Vitamin E 0.92mg 0.21mg 5%
Selenium 1µg 3.2µg 4%
Vitamin B6 0.233mg 0.286mg 4%
Choline 9.5mg 2%
Polyunsaturated fat 0.166g 0.387g 1%
Fats 0.3g 0.9g 1%
Saturated fat 0.04g 0.232g 1%
Net carbs 12.35g 47.75g N/A
Sugar 3.9g 2.12g N/A
Sodium 20mg 9mg 0%
Monounsaturated fat 0.004g 0.078g 0%
Tryptophan 0.012mg 0.252mg 0%
Threonine 0.063mg 0.894mg 0%
Isoleucine 0.052mg 0.938mg 0%
Leucine 0.096mg 1.697mg 0%
Lysine 0.078mg 1.459mg 0%
Methionine 0.018mg 0.32mg 0%
Phenylalanine 0.055mg 1.149mg 0%
Valine 0.056mg 1.112mg 0%
Histidine 0.025mg 0.592mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +654.5%
Contains more ProteinProtein +1316.7%
Contains more FatsFats +200%
Contains more CarbsCarbs +347%
Contains more OtherOther +242.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -82.8%
Contains more Mono. FatMonounsaturated fat +1850%
Contains more Poly. FatPolyunsaturated fat +133.1%

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.