Leek vs. Soup beans — In-Depth Nutrition Comparison
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Summary of differences between leek and soup beans
- Leek has more vitamin B6, folate, vitamin C, iron, and manganese; however, soup beans are higher in fiber and selenium.
- Soup beans cover your daily need for sodium, 17% more than leek.
- Leek has 7 times more vitamin C than soup beans. While leek has 12mg of vitamin C, soup beans have only 1.8mg.
- Leek has less sodium.
- The glycemic index of soup beans is higher.
These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Soup, bean with ham, canned, chunky, ready-to-serve.
Infographic
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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.
| Contains more MagnesiumMagnesium | +47.4% |
| Contains more CalciumCalcium | +84.4% |
| Contains more IronIron | +57.9% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +65.9% |
| Contains more CopperCopper | +33.3% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +68.6% |
| Contains more SeleniumSelenium | +590% |
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.
| Contains more Vitamin CVitamin C | +566.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +250% |
| Contains more Vitamin B6Vitamin B6 | +366% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +433.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +75% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 39% | |
| Sodium | 20mg | 400mg | 17% |
| Vitamin B6 | 0.233mg | 0.05mg | 14% |
| Folate | 64µg | 12µg | 13% |
| Vitamin C | 12mg | 1.8mg | 11% |
| Selenium | 1µg | 6.9µg | 11% |
| Fiber | 1.8g | 4.6g | 11% |
| Iron | 2.1mg | 1.33mg | 10% |
| Manganese | 0.481mg | 0.29mg | 8% |
| Protein | 1.5g | 5.19g | 7% |
| Vitamin E | 0.92mg | 6% | |
| Saturated fat | 0.04g | 1.37g | 6% |
| Fats | 0.3g | 3.5g | 5% |
| Monounsaturated fat | 0.004g | 1.58g | 4% |
| Copper | 0.12mg | 0.16mg | 4% |
| Zinc | 0.12mg | 0.44mg | 3% |
| Phosphorus | 35mg | 59mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Calcium | 59mg | 32mg | 3% |
| Choline | 9.5mg | 2% | |
| Magnesium | 28mg | 19mg | 2% |
| Vitamin B5 | 0.14mg | 0.04mg | 2% |
| Vitamin B3 | 0.4mg | 0.7mg | 2% |
| Calories | 61kcal | 95kcal | 2% |
| Vitamin B2 | 0.03mg | 0.06mg | 2% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Carbs | 14.15g | 11.16g | 1% |
| Polyunsaturated fat | 0.166g | 0.39g | 1% |
| Net carbs | 12.35g | 6.56g | N/A |
| Potassium | 180mg | 175mg | 0% |
| Sugar | 3.9g | N/A | |
| Vitamin A | 83µg | 81µg | 0% |
| Vitamin B1 | 0.06mg | 0.06mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +26.8% |
| Contains more ProteinProtein | +246% |
| Contains more FatsFats | +1066.7% |
| Contains more OtherOther | +44.8% |
~equal in
Water
~78.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Mono. FatMonounsaturated fat | +39400% |
| Contains more Poly. FatPolyunsaturated fat | +134.9% |
