Winged bean vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between winged bean and leek
- Winged bean is higher in copper, vitamin B1, potassium, zinc, vitamin B2, and vitamin B3, yet leek is higher in vitamin A, vitamin C, vitamin B6, and folate.
- Winged bean covers your daily copper needs 141% more than leek.
- Winged bean contains 12 times more zinc than leek. While winged bean contains 1.39mg of zinc, leek contains only 0.12mg.
Food varieties used in this article are Winged bean tuber, raw and Leeks, (bulb and lower leaf-portion), raw.
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.
| Contains more PotassiumPotassium | +225.6% |
| Contains more CopperCopper | +1055% |
| Contains more ZincZinc | +1058.3% |
| Contains more PhosphorusPhosphorus | +28.6% |
| Contains more MagnesiumMagnesium | +16.7% |
| Contains more CalciumCalcium | +96.7% |
| Contains less SodiumSodium | -42.9% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +531.7% |
| Contains more Vitamin B2Vitamin B2 | +396.7% |
| Contains more Vitamin B3Vitamin B3 | +310% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +20.7% |
| Contains more Vitamin B6Vitamin B6 | +210.7% |
| Contains more FolateFolate | +236.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
| Contains more ProteinProtein | +673.3% |
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +98.6% |
| Contains more OtherOther | +90.5% |
| Contains more WaterWater | +44.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
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 | +5750% |
| Contains less Sat. FatSaturated fat | -82% |
~equal in
Polyunsaturated fat
~0.166g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.386mg | 0.12mg | 141% |
| Vitamin K | 47µg | 39% | |
| Vitamin B1 | 0.379mg | 0.06mg | 27% |
| Protein | 11.6g | 1.5g | 20% |
| Vitamin C | 0mg | 12mg | 13% |
| Vitamin B6 | 0.075mg | 0.233mg | 12% |
| Potassium | 586mg | 180mg | 12% |
| Zinc | 1.39mg | 0.12mg | 12% |
| Folate | 19µg | 64µg | 11% |
| Vitamin A | 0µg | 83µg | 9% |
| Vitamin B2 | 0.149mg | 0.03mg | 9% |
| Vitamin B3 | 1.64mg | 0.4mg | 8% |
| Fiber | 1.8g | 7% | |
| Vitamin E | 0.92mg | 6% | |
| Carbs | 28.1g | 14.15g | 5% |
| Calories | 148kcal | 61kcal | 4% |
| Calcium | 30mg | 59mg | 3% |
| Manganese | 0.532mg | 0.481mg | 2% |
| Choline | 9.5mg | 2% | |
| Sodium | 35mg | 20mg | 1% |
| Fats | 0.9g | 0.3g | 1% |
| Monounsaturated fat | 0.234g | 0.004g | 1% |
| Phosphorus | 45mg | 35mg | 1% |
| Saturated fat | 0.222g | 0.04g | 1% |
| Magnesium | 24mg | 28mg | 1% |
| Iron | 2mg | 2.1mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Net carbs | 28.1g | 12.35g | N/A |
| Sugar | 3.9g | N/A | |
| Vitamin B5 | 0.116mg | 0.14mg | 0% |
| Polyunsaturated fat | 0.174g | 0.166g | 0% |
| Tryptophan | 0.252mg | 0.012mg | 0% |
| Threonine | 0.451mg | 0.063mg | 0% |
| Isoleucine | 0.425mg | 0.052mg | 0% |
| Leucine | 0.64mg | 0.096mg | 0% |
| Lysine | 0.592mg | 0.078mg | 0% |
| Methionine | 0.143mg | 0.018mg | 0% |
| Phenylalanine | 0.451mg | 0.055mg | 0% |
| Valine | 0.599mg | 0.056mg | 0% |
| Histidine | 0.241mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
27%
Minerals Daily Need Coverage Score
75%
26%
Comparison summary
Which food is lower in Sugar?
Winged bean is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Leek contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.182g)
Which food is cheaper?
Leek is cheaper (difference - $0.1)
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.