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  6. Soup beans vs. Leek

Soup beans vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between soup beans and leek

  • Soup beans have more fiber and selenium; however, leek is higher in vitamin B6, folate, vitamin C, iron, and manganese.
  • Soup beans cover your daily need for sodium, 17% more than leek.
  • Soup beans have 34 times more saturated fat than leek. While soup beans have 1.37g of saturated fat, leek has only 0.04g.
  • The glycemic index of soup beans is higher.

These are the specific foods used in this comparison Soup, bean with ham, canned, chunky, ready-to-serve and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Leek
Leek
5
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 CopperCopper +33.3%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +68.6%
Contains more SeleniumSelenium +590%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +84.4%
Contains more IronIron +57.9%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +65.9%
~equal in Potassium ~180mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Leek
Leek
7
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 B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin B5Vitamin B5 +250%
Contains more Vitamin B6Vitamin B6 +366%
Contains more FolateFolate +433.3%
~equal in Vitamin A ~83µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient Soup beans Leek DV% diff.
Vitamin K 47µg 39%
Sodium 400mg 20mg 17%
Vitamin B6 0.05mg 0.233mg 14%
Folate 12µg 64µg 13%
Vitamin C 1.8mg 12mg 11%
Selenium 6.9µg 1µg 11%
Fiber 4.6g 1.8g 11%
Iron 1.33mg 2.1mg 10%
Manganese 0.29mg 0.481mg 8%
Protein 5.19g 1.5g 7%
Vitamin E 0.92mg 6%
Saturated fat 1.37g 0.04g 6%
Fats 3.5g 0.3g 5%
Monounsaturated fat 1.58g 0.004g 4%
Copper 0.16mg 0.12mg 4%
Zinc 0.44mg 0.12mg 3%
Phosphorus 59mg 35mg 3%
Cholesterol 9mg 0mg 3%
Calcium 32mg 59mg 3%
Choline 9.5mg 2%
Magnesium 19mg 28mg 2%
Vitamin B5 0.04mg 0.14mg 2%
Vitamin B3 0.7mg 0.4mg 2%
Calories 95kcal 61kcal 2%
Vitamin B2 0.06mg 0.03mg 2%
Vitamin B12 0.03µg 0µg 1%
Carbs 11.16g 14.15g 1%
Polyunsaturated fat 0.39g 0.166g 1%
Net carbs 6.56g 12.35g N/A
Potassium 175mg 180mg 0%
Sugar 3.9g N/A
Vitamin A 81µg 83µg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 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 +246%
Contains more FatsFats +1066.7%
Contains more OtherOther +44.8%
Contains more CarbsCarbs +26.8%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 +39400%
Contains more Poly. FatPolyunsaturated fat +134.9%
Contains less Sat. FatSaturated fat -97.1%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.