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% |
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% |
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