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  6. Leek vs. Kidney beans raw

Leek vs. Kidney beans raw — In-Depth Nutrition Comparison

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Summary of differences between leek and kidney beans raw

  • Leek has more vitamin A; however, kidney beans raw is higher in copper, fiber, folate, iron, phosphorus, vitamin B1, potassium, magnesium, and zinc.
  • Kidney beans raw covers your daily need for copper, 93% more than leek.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Leek vs Kidney beans raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains less SodiumSodium -16.7%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +142.4%
Contains more PotassiumPotassium +681.1%
Contains more IronIron +290.5%
Contains more CopperCopper +698.3%
Contains more ZincZinc +2225%
Contains more PhosphorusPhosphorus +1062.9%
Contains more ManganeseManganese +112.3%
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +318.2%
Contains more Vitamin KVitamin K +147.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +781.7%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B3Vitamin B3 +415%
Contains more Vitamin B5Vitamin B5 +457.1%
Contains more Vitamin B6Vitamin B6 +70.4%
Contains more FolateFolate +515.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Kidney beans raw DV% diff.
Copper 0.12mg 0.958mg 93%
Fiber 1.8g 24.9g 92%
Folate 64µg 394µg 83%
Iron 2.1mg 8.2mg 76%
Phosphorus 35mg 407mg 53%
Protein 1.5g 23.58g 44%
Vitamin B1 0.06mg 0.529mg 39%
Potassium 180mg 1406mg 36%
Magnesium 28mg 140mg 27%
Zinc 0.12mg 2.79mg 24%
Vitamin K 47µg 19µg 23%
Manganese 0.481mg 1.021mg 23%
Vitamin B2 0.03mg 0.219mg 15%
Carbs 14.15g 60.01g 15%
Calories 61kcal 333kcal 14%
Vitamin B5 0.14mg 0.78mg 13%
Vitamin B6 0.233mg 0.397mg 13%
Vitamin B3 0.4mg 2.06mg 10%
Vitamin A 83µg 0µg 9%
Calcium 59mg 143mg 8%
Vitamin C 12mg 4.5mg 8%
Vitamin E 0.92mg 0.22mg 5%
Selenium 1µg 3.2µg 4%
Choline 9.5mg 2%
Polyunsaturated fat 0.166g 0.457g 2%
Fats 0.3g 0.83g 1%
Net carbs 12.35g 35.11g N/A
Sugar 3.9g 2.23g N/A
Sodium 20mg 24mg 0%
Saturated fat 0.04g 0.12g 0%
Monounsaturated fat 0.004g 0.064g 0%
Tryptophan 0.012mg 0.279mg 0%
Threonine 0.063mg 0.992mg 0%
Isoleucine 0.052mg 1.041mg 0%
Leucine 0.096mg 1.882mg 0%
Lysine 0.078mg 1.618mg 0%
Methionine 0.018mg 0.355mg 0%
Phenylalanine 0.055mg 1.275mg 0%
Valine 0.056mg 1.233mg 0%
Histidine 0.025mg 0.656mg 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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more WaterWater +606.4%
Contains more ProteinProtein +1472%
Contains more FatsFats +176.7%
Contains more CarbsCarbs +324.1%
Contains more OtherOther +264.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +1500%
Contains more Poly. FatPolyunsaturated fat +175.3%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.