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  6. Refried beans vs. Leek

Refried beans vs. Leek — In-Depth Nutrition Comparison

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How are refried beans and leek different?

  • Refried beans are higher in selenium, phosphorus, and fiber; however, leek is richer in vitamin K, vitamin A, folate, vitamin B6, manganese, and iron.
  • Daily need coverage for vitamin K for leek is 37% higher.
  • Refried beans contain 19 times more sodium than leek. While refried beans contain 370mg of sodium, leek contains only 20mg.

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

Infographic

Refried beans vs Leek 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.
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%
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%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +77.2%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +162.9%
Contains more SeleniumSelenium +480%
Contains more CalciumCalcium +103.4%
Contains more IronIron +45.8%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +66.4%
~equal in Copper ~0.12mg

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Refried beans Leek DV% diff.
Vitamin K 2.1µg 47µg 37%
Histidine 153mg 0.025mg 22%
Sodium 370mg 20mg 15%
Folate 11µg 64µg 13%
Vitamin B6 0.103mg 0.233mg 10%
Selenium 5.8µg 1µg 9%
Vitamin A 0µg 83µg 9%
Iron 1.44mg 2.1mg 8%
Fiber 3.7g 1.8g 8%
Phosphorus 92mg 35mg 8%
Manganese 0.289mg 0.481mg 8%
Protein 4.98g 1.5g 7%
Vitamin C 6mg 12mg 7%
Vitamin E 0.09mg 0.92mg 6%
Vitamin B2 0.079mg 0.03mg 4%
Potassium 319mg 180mg 4%
Zinc 0.58mg 0.12mg 4%
Fats 2.01g 0.3g 3%
Saturated fat 0.631g 0.04g 3%
Polyunsaturated fat 0.543g 0.166g 3%
Calcium 29mg 59mg 3%
Starch 7.43g 3%
Choline 21.2mg 9.5mg 2%
Magnesium 35mg 28mg 2%
Calories 90kcal 61kcal 1%
Vitamin B5 0.189mg 0.14mg 1%
Vitamin B1 0.076mg 0.06mg 1%
Copper 0.129mg 0.12mg 1%
Monounsaturated fat 0.601g 0.004g 1%
Carbs 13.55g 14.15g 0%
Net carbs 9.85g 12.35g N/A
Sugar 0.54g 3.9g N/A
Vitamin B3 0.367mg 0.4mg 0%
Trans fat 0.016g 0g N/A
Tryptophan 0.065mg 0.012mg 0%
Threonine 0.231mg 0.063mg 0%
Isoleucine 0.242mg 0.052mg 0%
Leucine 0.438mg 0.096mg 0%
Lysine 0.377mg 0.078mg 0%
Methionine 0.083mg 0.018mg 0%
Phenylalanine 0.297mg 0.055mg 0%
Valine 0.287mg 0.056mg 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
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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +232%
Contains more FatsFats +570%
Contains more OtherOther +62.9%
~equal in Carbs ~14.15g
~equal in Water ~83g

Fat Type Comparison

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

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.