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  6. Soybean raw vs. Leek

Soybean raw vs. Leek — In-Depth Nutrition Comparison

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The main differences between soybean raw and leek

  • Soybean raw is richer than leek in copper, iron, phosphorus, manganese, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc.
  • Daily need coverage for copper for soybean raw is 171% higher.
  • Soybean raw contains 41 times more zinc than leek. Soybean raw contains 4.89mg of zinc, while leek contains 0.12mg.
  • Soybean raw has a lower glycemic index than leek.

Food types used in this article are Soybeans, mature seeds, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Soybean raw vs Leek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Leek
Leek
0
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 +900%
Contains more CalciumCalcium +369.5%
Contains more PotassiumPotassium +898.3%
Contains more IronIron +647.6%
Contains more CopperCopper +1281.7%
Contains more ZincZinc +3975%
Contains more PhosphorusPhosphorus +1911.4%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +423.3%
Contains more SeleniumSelenium +1680%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Leek
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +1356.7%
Contains more Vitamin B2Vitamin B2 +2800%
Contains more Vitamin B3Vitamin B3 +305.8%
Contains more Vitamin B5Vitamin B5 +466.4%
Contains more Vitamin B6Vitamin B6 +61.8%
Contains more FolateFolate +485.9%
Contains more CholineCholine +1120%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +8200%
~equal in Vitamin E ~0.92mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~47µg

All nutrients comparison - raw data values

Nutrient Soybean raw Leek DV% diff.
Copper 1.658mg 0.12mg 171%
Iron 15.7mg 2.1mg 170%
Phosphorus 704mg 35mg 96%
Manganese 2.517mg 0.481mg 89%
Folate 375µg 64µg 78%
Polyunsaturated fat 11.255g 0.166g 74%
Protein 36.49g 1.5g 70%
Vitamin B1 0.874mg 0.06mg 68%
Vitamin B2 0.87mg 0.03mg 65%
Magnesium 280mg 28mg 60%
Potassium 1797mg 180mg 48%
Zinc 4.89mg 0.12mg 43%
Selenium 17.8µg 1µg 31%
Fiber 9.3g 1.8g 30%
Fats 19.94g 0.3g 30%
Calcium 277mg 59mg 22%
Choline 115.9mg 9.5mg 19%
Calories 446kcal 61kcal 19%
Saturated fat 2.884g 0.04g 13%
Vitamin B5 0.793mg 0.14mg 13%
Monounsaturated fat 4.404g 0.004g 11%
Vitamin B6 0.377mg 0.233mg 11%
Vitamin A 1µg 83µg 9%
Vitamin B3 1.623mg 0.4mg 8%
Vitamin C 6mg 12mg 7%
Carbs 30.16g 14.15g 5%
Sodium 2mg 20mg 1%
Net carbs 20.86g 12.35g N/A
Sugar 7.33g 3.9g N/A
Vitamin E 0.85mg 0.92mg 0%
Vitamin K 47µg 47µg 0%
Tryptophan 0.591mg 0.012mg 0%
Threonine 1.766mg 0.063mg 0%
Isoleucine 1.971mg 0.052mg 0%
Leucine 3.309mg 0.096mg 0%
Lysine 2.706mg 0.078mg 0%
Methionine 0.547mg 0.018mg 0%
Phenylalanine 2.122mg 0.055mg 0%
Valine 2.029mg 0.056mg 0%
Histidine 1.097mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +2332.7%
Contains more FatsFats +6546.7%
Contains more CarbsCarbs +113.1%
Contains more OtherOther +363.8%
Contains more WaterWater +871.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +110000%
Contains more Poly. FatPolyunsaturated fat +6680.1%
Contains less Sat. FatSaturated fat -98.6%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.