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  6. Leek vs. Chickpea raw

Leek vs. Chickpea raw — In-Depth Nutrition Comparison

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Important differences between leek and chickpea raw

  • Leek has more vitamin A and vitamin K; however, chickpea raw has more manganese, folate, copper, fiber, vitamin B1, phosphorus, vitamin B5, and iron.
  • Chickpea raw's daily need coverage for manganese is 905% more.
  • Leek has 25 times more vitamin A than chickpea raw. Leek has 1667IU of vitamin A, while chickpea raw has 67IU.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Leek vs Chickpea 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
2
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains less SodiumSodium -16.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +182.1%
Contains more PotassiumPotassium +298.9%
Contains more IronIron +105.2%
Contains more CopperCopper +446.7%
Contains more ZincZinc +2200%
Contains more PhosphorusPhosphorus +620%
Contains more ManganeseManganese +4329.5%
~equal in Calcium ~57mg

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
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +2666.7%
Contains more Vitamin EVitamin E +12.2%
Contains more Vitamin KVitamin K +422.2%
Contains more Vitamin B1Vitamin B1 +695%
Contains more Vitamin B2Vitamin B2 +606.7%
Contains more Vitamin B3Vitamin B3 +285.3%
Contains more Vitamin B5Vitamin B5 +1034.3%
Contains more Vitamin B6Vitamin B6 +129.6%
Contains more FolateFolate +770.3%
Contains more CholineCholine +945.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Chickpea raw DV% diff.
Manganese 0.481mg 21.306mg 905%
Folate 64µg 557µg 123%
Copper 0.12mg 0.656mg 60%
Fiber 1.8g 12.2g 42%
Protein 1.5g 20.47g 38%
Vitamin B1 0.06mg 0.477mg 35%
Vitamin K 47µg 9µg 32%
Phosphorus 35mg 252mg 31%
Vitamin B5 0.14mg 1.588mg 29%
Iron 2.1mg 4.31mg 28%
Zinc 0.12mg 2.76mg 24%
Vitamin B6 0.233mg 0.535mg 23%
Polyunsaturated fat 0.166g 2.731g 17%
Choline 9.5mg 99.3mg 16%
Calories 61kcal 378kcal 16%
Carbs 14.15g 62.95g 16%
Potassium 180mg 718mg 16%
Vitamin B2 0.03mg 0.212mg 14%
Magnesium 28mg 79mg 12%
Vitamin C 12mg 4mg 9%
Fats 0.3g 6.04g 9%
Vitamin A 83µg 3µg 9%
Vitamin B3 0.4mg 1.541mg 7%
Saturated fat 0.04g 0.603g 3%
Monounsaturated fat 0.004g 1.377g 3%
Selenium 1µg 0µg 2%
Vitamin E 0.92mg 0.82mg 1%
Net carbs 12.35g 50.75g N/A
Calcium 59mg 57mg 0%
Sugar 3.9g 10.7g N/A
Sodium 20mg 24mg 0%
Tryptophan 0.012mg 0.2mg 0%
Threonine 0.063mg 0.766mg 0%
Isoleucine 0.052mg 0.882mg 0%
Leucine 0.096mg 1.465mg 0%
Lysine 0.078mg 1.377mg 0%
Methionine 0.018mg 0.27mg 0%
Phenylalanine 0.055mg 1.103mg 0%
Valine 0.056mg 0.865mg 0%
Histidine 0.025mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more WaterWater +980.7%
Contains more ProteinProtein +1264.7%
Contains more FatsFats +1913.3%
Contains more CarbsCarbs +344.9%
Contains more OtherOther +172.4%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +34325%
Contains more Poly. FatPolyunsaturated fat +1545.2%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.