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Leek vs. Black gram — In-Depth Nutrition Comparison

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How are leek and black gram different?

  • Leek is higher in vitamin A; however, black gram is richer in copper, iron, fiber, magnesium, phosphorus, manganese, folate, zinc, and potassium.
  • Daily need coverage for copper for black gram is 96% higher.
  • Leek contains 72 times more vitamin A than black gram. While leek contains 1667IU of vitamin A, black gram contains only 23IU.
  • Leek has a lower glycemic index (32) than black gram (43).

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

Infographic

Leek vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains less SodiumSodium -47.4%
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%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Black gram DV% diff.
Copper 0.12mg 0.981mg 96%
Iron 2.1mg 7.57mg 68%
Fiber 1.8g 18.3g 66%
Magnesium 28mg 267mg 57%
Phosphorus 35mg 379mg 49%
Protein 1.5g 25.21g 47%
Manganese 0.481mg 1.527mg 45%
Vitamin K 47µg 39%
Folate 64µg 216µg 38%
Zinc 0.12mg 3.35mg 29%
Potassium 180mg 983mg 24%
Vitamin B1 0.06mg 0.273mg 18%
Vitamin B2 0.03mg 0.254mg 17%
Vitamin B5 0.14mg 0.906mg 15%
Carbs 14.15g 58.99g 15%
Calories 61kcal 341kcal 14%
Selenium 1µg 8.2µg 13%
Vitamin C 12mg 0mg 13%
Vitamin A 83µg 1µg 9%
Calcium 59mg 138mg 8%
Vitamin B3 0.4mg 1.447mg 7%
Polyunsaturated fat 0.166g 1.071g 6%
Vitamin E 0.92mg 6%
Vitamin B6 0.233mg 0.281mg 4%
Fats 0.3g 1.64g 2%
Choline 9.5mg 2%
Sodium 20mg 38mg 1%
Net carbs 12.35g 40.69g N/A
Sugar 3.9g N/A
Saturated fat 0.04g 0.114g 0%
Monounsaturated fat 0.004g 0.085g 0%
Tryptophan 0.012mg 0.263mg 0%
Threonine 0.063mg 0.875mg 0%
Isoleucine 0.052mg 1.287mg 0%
Leucine 0.096mg 2.089mg 0%
Lysine 0.078mg 1.674mg 0%
Methionine 0.018mg 0.367mg 0%
Phenylalanine 0.055mg 1.473mg 0%
Valine 0.056mg 1.416mg 0%
Histidine 0.025mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more WaterWater +668.5%
Contains more ProteinProtein +1580.7%
Contains more FatsFats +446.7%
Contains more CarbsCarbs +316.9%
Contains more OtherOther +220%

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

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