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  6. Leek vs. Refried beans

Leek vs. Refried beans — In-Depth Nutrition Comparison

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How are leek and refried beans different?

  • Leek is higher in vitamin K, vitamin A, folate, vitamin B6, manganese, and iron; however, refried beans are richer in selenium, phosphorus, and fiber.
  • Daily need coverage for vitamin K for leek is 37% higher.
  • Leek has less sodium.

Leeks, (bulb and lower leaf-portion), raw and Refried beans, canned, traditional style (includes USDA commodity) are the varieties used in this article.

Infographic

Leek vs Refried beans 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
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +103.4%
Contains more IronIron +45.8%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +66.4%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +77.2%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +162.9%
Contains more SeleniumSelenium +480%
~equal in Copper ~0.129mg

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
6
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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +922.2%
Contains more Vitamin B6Vitamin B6 +126.2%
Contains more Vitamin KVitamin K +2138.1%
Contains more FolateFolate +481.8%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +163.3%
Contains more Vitamin B5Vitamin B5 +35%
Contains more CholineCholine +123.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.367mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Refried beans DV% diff.
Vitamin K 47µg 2.1µg 37%
Histidine 0.025mg 153mg 22%
Sodium 20mg 370mg 15%
Folate 64µg 11µg 13%
Vitamin B6 0.233mg 0.103mg 10%
Selenium 1µg 5.8µg 9%
Vitamin A 83µg 0µg 9%
Iron 2.1mg 1.44mg 8%
Fiber 1.8g 3.7g 8%
Phosphorus 35mg 92mg 8%
Manganese 0.481mg 0.289mg 8%
Protein 1.5g 4.98g 7%
Vitamin C 12mg 6mg 7%
Vitamin E 0.92mg 0.09mg 6%
Vitamin B2 0.03mg 0.079mg 4%
Potassium 180mg 319mg 4%
Zinc 0.12mg 0.58mg 4%
Fats 0.3g 2.01g 3%
Saturated fat 0.04g 0.631g 3%
Polyunsaturated fat 0.166g 0.543g 3%
Calcium 59mg 29mg 3%
Starch 7.43g 3%
Choline 9.5mg 21.2mg 2%
Magnesium 28mg 35mg 2%
Calories 61kcal 90kcal 1%
Vitamin B5 0.14mg 0.189mg 1%
Vitamin B1 0.06mg 0.076mg 1%
Copper 0.12mg 0.129mg 1%
Monounsaturated fat 0.004g 0.601g 1%
Carbs 14.15g 13.55g 0%
Net carbs 12.35g 9.85g N/A
Sugar 3.9g 0.54g N/A
Vitamin B3 0.4mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.012mg 0.065mg 0%
Threonine 0.063mg 0.231mg 0%
Isoleucine 0.052mg 0.242mg 0%
Leucine 0.096mg 0.438mg 0%
Lysine 0.078mg 0.377mg 0%
Methionine 0.018mg 0.083mg 0%
Phenylalanine 0.055mg 0.297mg 0%
Valine 0.056mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +232%
Contains more FatsFats +570%
Contains more OtherOther +62.9%
~equal in Carbs ~13.55g
~equal in Water ~77.75g

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +14925%
Contains more Poly. FatPolyunsaturated fat +227.1%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.