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  6. Leek vs. Navy bean raw

Leek vs. Navy bean raw — In-Depth Nutrition Comparison

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Important differences between Leek and Navy bean raw

  • Leek has more Vitamin A RAE, however, Navy bean raw has more Vitamin B1, Copper, Magnesium, Folate, Vitamin B2, Vitamin B5, Phosphorus, Vitamin C, and Zinc.
  • Navy bean raw's daily need coverage for Vitamin B1 is 28% more.

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

Infographic

Leek vs Navy bean 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
4
:
6
Navy bean raw
Navy bean raw
Contains more Calcium +293.3%
Contains more Manganese +17.9%
Contains more Selenium +66.7%
Contains more Magnesium +260.7%
Contains more Phosphorus +185.7%
Contains more Potassium +70.6%
Contains less Sodium -35%
Contains more Zinc +641.7%
Contains more Copper +196.7%
Equal in Iron - 1.93
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Contains more Calcium +293.3%
Contains more Manganese +17.9%
Contains more Selenium +66.7%
Contains more Magnesium +260.7%
Contains more Phosphorus +185.7%
Contains more Potassium +70.6%
Contains less Sodium -35%
Contains more Zinc +641.7%
Contains more Copper +196.7%
Equal in Iron - 1.93

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
4
:
6
Navy bean raw
Navy bean raw
Contains more Vitamin A +41575%
Contains more Vitamin B6 +22%
Contains more Vitamin C +56.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +489.3%
Contains more Folate +106.3%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
Contains more Vitamin A +41575%
Contains more Vitamin B6 +22%
Contains more Vitamin C +56.7%
Contains more Vitamin B1 +550%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +205%
Contains more Vitamin B5 +489.3%
Contains more Folate +106.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
:
2
Navy bean raw
Navy bean raw
Contains more Other +10.5%
Contains more Protein +310%
Contains more Fats +133.3%
Equal in Carbs - 13.05
Equal in Water - 79.15
Equal in Other - 0.95
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more Other +10.5%
Contains more Protein +310%
Contains more Fats +133.3%
Equal in Carbs - 13.05
Equal in Water - 79.15
Equal in Other - 0.95

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Navy bean raw
Navy bean raw
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +145.2%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Contains less Saturated Fat -52.9%
Contains more Monounsaturated Fat +1200%
Contains more Polyunsaturated fat +145.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Navy bean raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Navy bean raw Opinion
Net carbs 12.35g 13.05g Navy bean raw
Protein 1.5g 6.15g Navy bean raw
Fats 0.3g 0.7g Navy bean raw
Carbs 14.15g 13.05g Leek
Calories 61kcal 67kcal Navy bean raw
Sugar 3.9g Navy bean raw
Fiber 1.8g Leek
Calcium 59mg 15mg Leek
Iron 2.1mg 1.93mg Leek
Magnesium 28mg 101mg Navy bean raw
Phosphorus 35mg 100mg Navy bean raw
Potassium 180mg 307mg Navy bean raw
Sodium 20mg 13mg Navy bean raw
Zinc 0.12mg 0.89mg Navy bean raw
Copper 0.12mg 0.356mg Navy bean raw
Manganese 0.481mg 0.408mg Leek
Selenium 1µg 0.6µg Leek
Vitamin A 1667IU 4IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg Leek
Vitamin C 12mg 18.8mg Navy bean raw
Vitamin B1 0.06mg 0.39mg Navy bean raw
Vitamin B2 0.03mg 0.215mg Navy bean raw
Vitamin B3 0.4mg 1.22mg Navy bean raw
Vitamin B5 0.14mg 0.825mg Navy bean raw
Vitamin B6 0.233mg 0.191mg Leek
Folate 64µg 132µg Navy bean raw
Vitamin K 47µg Leek
Tryptophan 0.012mg 0.064mg Navy bean raw
Threonine 0.063mg 0.258mg Navy bean raw
Isoleucine 0.052mg 0.273mg Navy bean raw
Leucine 0.096mg 0.442mg Navy bean raw
Lysine 0.078mg 0.35mg Navy bean raw
Methionine 0.018mg 0.064mg Navy bean raw
Phenylalanine 0.055mg 0.31mg Navy bean raw
Valine 0.056mg 0.316mg Navy bean raw
Histidine 0.025mg 0.172mg Navy bean raw
Saturated Fat 0.04g 0.085g Leek
Monounsaturated Fat 0.004g 0.052g Navy bean raw
Polyunsaturated fat 0.166g 0.407g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Navy bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Leek
35%
Navy bean raw
Minerals Daily Need Coverage Score
26%
Leek
42%
Navy bean raw

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 7)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.