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  6. Leek vs. Lupin Bean Raw

Leek vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Important differences between leek and lupin Bean Raw

  • Leek has more vitamin A; however, lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, vitamin B1, zinc, magnesium, and iron.
  • Lupin Bean Raw's daily need coverage for copper is 100% more.

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

Infographic

Leek vs Lupin 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
0
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +607.1%
Contains more CalciumCalcium +198.3%
Contains more PotassiumPotassium +462.8%
Contains more IronIron +107.6%
Contains more CopperCopper +751.7%
Contains more ZincZinc +3858.3%
Contains more PhosphorusPhosphorus +1157.1%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +395.2%
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +447.5%
Contains more Vitamin B5Vitamin B5 +435.7%
Contains more Vitamin B6Vitamin B6 +53.2%
Contains more FolateFolate +454.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Lupin Bean Raw DV% diff.
Copper 0.12mg 1.022mg 100%
Manganese 0.481mg 2.382mg 83%
Folate 64µg 355µg 73%
Protein 1.5g 36.17g 69%
Fiber 1.8g 18.9g 68%
Phosphorus 35mg 440mg 58%
Vitamin B1 0.06mg 0.64mg 48%
Zinc 0.12mg 4.75mg 42%
Magnesium 28mg 198mg 40%
Vitamin K 47µg 39%
Iron 2.1mg 4.36mg 28%
Potassium 180mg 1013mg 25%
Calories 61kcal 371kcal 16%
Fats 0.3g 9.74g 15%
Polyunsaturated fat 0.166g 2.439g 15%
Vitamin B2 0.03mg 0.22mg 15%
Selenium 1µg 8.2µg 13%
Vitamin B5 0.14mg 0.75mg 12%
Calcium 59mg 176mg 12%
Vitamin B3 0.4mg 2.19mg 11%
Monounsaturated fat 0.004g 3.94g 10%
Vitamin B6 0.233mg 0.357mg 10%
Vitamin A 83µg 0µg 9%
Carbs 14.15g 40.37g 9%
Vitamin C 12mg 4.8mg 8%
Vitamin E 0.92mg 6%
Saturated fat 0.04g 1.156g 5%
Choline 9.5mg 2%
Net carbs 12.35g 21.47g N/A
Sugar 3.9g N/A
Sodium 20mg 15mg 0%
Tryptophan 0.012mg 0.289mg 0%
Threonine 0.063mg 1.331mg 0%
Isoleucine 0.052mg 1.615mg 0%
Leucine 0.096mg 2.743mg 0%
Lysine 0.078mg 1.933mg 0%
Methionine 0.018mg 0.255mg 0%
Phenylalanine 0.055mg 1.435mg 0%
Valine 0.056mg 1.51mg 0%
Histidine 0.025mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more WaterWater +695%
Contains more ProteinProtein +2311.3%
Contains more FatsFats +3146.7%
Contains more CarbsCarbs +185.3%
Contains more OtherOther +212.4%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +98400%
Contains more Poly. FatPolyunsaturated fat +1369.3%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.