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  6. Leek vs. Yardlong bean (Asparagus bean) raw

Leek vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on differences between leek and yardlong bean (Asparagus bean) raw

  • Leek is higher in iron, vitamin B6, vitamin A, manganese, and copper, yet yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin B2.
  • Leek covers your daily iron needs 20% more than yardlong bean (Asparagus bean) raw.
  • Leek contains 10 times more vitamin B6 than yardlong bean (Asparagus bean) raw. While leek contains 0.233mg of vitamin B6, yardlong bean (Asparagus bean) raw contains only 0.024mg.
  • The glycemic index of leek is lower.

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

Infographic

Leek vs Yardlong bean (Asparagus 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
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +18%
Contains more IronIron +346.8%
Contains more CopperCopper +150%
Contains more ManganeseManganese +134.6%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +33.3%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +68.6%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +50%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +93%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +154.5%
Contains more Vitamin B6Vitamin B6 +870.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.41mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Leek Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 47µg 39%
Iron 2.1mg 0.47mg 20%
Vitamin B6 0.233mg 0.024mg 16%
Manganese 0.481mg 0.205mg 12%
Vitamin C 12mg 18.8mg 8%
Copper 0.12mg 0.048mg 8%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Vitamin B2 0.03mg 0.11mg 6%
Magnesium 28mg 44mg 4%
Vitamin A 83µg 43µg 4%
Vitamin B1 0.06mg 0.107mg 4%
Protein 1.5g 2.8g 3%
Phosphorus 35mg 59mg 3%
Potassium 180mg 240mg 2%
Carbs 14.15g 8.35g 2%
Zinc 0.12mg 0.37mg 2%
Vitamin B5 0.14mg 0.055mg 2%
Choline 9.5mg 2%
Folate 64µg 62µg 1%
Calories 61kcal 47kcal 1%
Selenium 1µg 1.5µg 1%
Sodium 20mg 4mg 1%
Calcium 59mg 50mg 1%
Fats 0.3g 0.4g 0%
Net carbs 12.35g 8.35g N/A
Sugar 3.9g N/A
Vitamin B3 0.4mg 0.41mg 0%
Saturated fat 0.04g 0.105g 0%
Monounsaturated fat 0.004g 0.036g 0%
Polyunsaturated fat 0.166g 0.169g 0%
Tryptophan 0.012mg 0.032mg 0%
Threonine 0.063mg 0.104mg 0%
Isoleucine 0.052mg 0.15mg 0%
Leucine 0.096mg 0.2mg 0%
Lysine 0.078mg 0.184mg 0%
Methionine 0.018mg 0.04mg 0%
Phenylalanine 0.055mg 0.154mg 0%
Valine 0.056mg 0.162mg 0%
Histidine 0.025mg 0.09mg 0%

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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +69.5%
Contains more OtherOther +75%
Contains more ProteinProtein +86.7%
Contains more FatsFats +33.3%
~equal in Water ~87.85g

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Mono. FatMonounsaturated fat +800%
~equal in Polyunsaturated fat ~0.169g

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.