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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Chickpea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Leek
72%
Chickpea raw
Minerals Daily Need Coverage Score
26%
Leek
348%
Chickpea raw

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 6.8g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.563g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 4)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.6)
Which food is richer in minerals?
Chickpea raw
Chickpea raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.