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Leek vs. Winged bean — In-Depth Nutrition Comparison

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A recap on differences between leek and winged bean

  • Leek is higher in vitamin A, vitamin C, vitamin B6, and folate, yet winged bean is higher in copper, vitamin B1, potassium, zinc, vitamin B2, and vitamin B3.
  • Winged bean covers your daily copper needs 141% more than leek.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Winged bean tuber, raw.

Infographic

Leek vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +96.7%
Contains less SodiumSodium -42.9%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +225.6%
Contains more CopperCopper +1055%
Contains more ZincZinc +1058.3%
Contains more PhosphorusPhosphorus +28.6%
Contains more ManganeseManganese +10.6%
~equal in Iron ~2mg

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
8
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin B6Vitamin B6 +210.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +236.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +531.7%
Contains more Vitamin B2Vitamin B2 +396.7%
Contains more Vitamin B3Vitamin B3 +310%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Winged bean DV% diff.
Copper 0.12mg 1.386mg 141%
Vitamin K 47µg 39%
Vitamin B1 0.06mg 0.379mg 27%
Protein 1.5g 11.6g 20%
Vitamin C 12mg 0mg 13%
Vitamin B6 0.233mg 0.075mg 12%
Potassium 180mg 586mg 12%
Zinc 0.12mg 1.39mg 12%
Folate 64µg 19µg 11%
Vitamin A 83µg 0µg 9%
Vitamin B2 0.03mg 0.149mg 9%
Vitamin B3 0.4mg 1.64mg 8%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Carbs 14.15g 28.1g 5%
Calories 61kcal 148kcal 4%
Calcium 59mg 30mg 3%
Manganese 0.481mg 0.532mg 2%
Choline 9.5mg 2%
Sodium 20mg 35mg 1%
Fats 0.3g 0.9g 1%
Monounsaturated fat 0.004g 0.234g 1%
Phosphorus 35mg 45mg 1%
Saturated fat 0.04g 0.222g 1%
Magnesium 28mg 24mg 1%
Iron 2.1mg 2mg 1%
Selenium 1µg 0.7µg 1%
Net carbs 12.35g 28.1g N/A
Sugar 3.9g N/A
Vitamin B5 0.14mg 0.116mg 0%
Polyunsaturated fat 0.166g 0.174g 0%
Tryptophan 0.012mg 0.252mg 0%
Threonine 0.063mg 0.451mg 0%
Isoleucine 0.052mg 0.425mg 0%
Leucine 0.096mg 0.64mg 0%
Lysine 0.078mg 0.592mg 0%
Methionine 0.018mg 0.143mg 0%
Phenylalanine 0.055mg 0.451mg 0%
Valine 0.056mg 0.599mg 0%
Histidine 0.025mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +44.6%
Contains more ProteinProtein +673.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +98.6%
Contains more OtherOther +90.5%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -82%
Contains more Mono. FatMonounsaturated fat +5750%
~equal in Polyunsaturated fat ~0.174g

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.