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  6. Yardlong bean (Asparagus bean) raw vs. Leek

Yardlong bean (Asparagus bean) raw vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between yardlong bean (Asparagus bean) raw and leek

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C and vitamin B2, yet leek is higher in iron, vitamin B6, vitamin A, manganese, and copper.
  • Leek covers your daily iron needs 20% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 4 times more vitamin B2 than leek. While yardlong bean (Asparagus bean) raw contains 0.11mg of vitamin B2, leek contains only 0.03mg.
  • The glycemic index of leek is lower.

Food varieties used in this article are Yardlong bean, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Yardlong bean (Asparagus bean) 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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 +57.1%
Contains more PotassiumPotassium +33.3%
Contains more ZincZinc +208.3%
Contains more PhosphorusPhosphorus +68.6%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +18%
Contains more IronIron +346.8%
Contains more CopperCopper +150%
Contains more ManganeseManganese +134.6%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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 CVitamin C +56.7%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin AVitamin A +93%
Contains more Vitamin B5Vitamin B5 +154.5%
Contains more Vitamin B6Vitamin B6 +870.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Leek DV% diff.
Vitamin K 47µg 39%
Iron 0.47mg 2.1mg 20%
Vitamin B6 0.024mg 0.233mg 16%
Manganese 0.205mg 0.481mg 12%
Vitamin C 18.8mg 12mg 8%
Copper 0.048mg 0.12mg 8%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Vitamin B2 0.11mg 0.03mg 6%
Magnesium 44mg 28mg 4%
Vitamin A 43µg 83µg 4%
Vitamin B1 0.107mg 0.06mg 4%
Protein 2.8g 1.5g 3%
Phosphorus 59mg 35mg 3%
Potassium 240mg 180mg 2%
Carbs 8.35g 14.15g 2%
Zinc 0.37mg 0.12mg 2%
Vitamin B5 0.055mg 0.14mg 2%
Choline 9.5mg 2%
Folate 62µg 64µg 1%
Calories 47kcal 61kcal 1%
Selenium 1.5µg 1µg 1%
Sodium 4mg 20mg 1%
Calcium 50mg 59mg 1%
Fats 0.4g 0.3g 0%
Net carbs 8.35g 12.35g N/A
Sugar 3.9g N/A
Vitamin B3 0.41mg 0.4mg 0%
Saturated fat 0.105g 0.04g 0%
Monounsaturated fat 0.036g 0.004g 0%
Polyunsaturated fat 0.169g 0.166g 0%
Tryptophan 0.032mg 0.012mg 0%
Threonine 0.104mg 0.063mg 0%
Isoleucine 0.15mg 0.052mg 0%
Leucine 0.2mg 0.096mg 0%
Lysine 0.184mg 0.078mg 0%
Methionine 0.04mg 0.018mg 0%
Phenylalanine 0.154mg 0.055mg 0%
Valine 0.162mg 0.056mg 0%
Histidine 0.09mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 +86.7%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +69.5%
Contains more OtherOther +75%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 +800%
Contains less Sat. FatSaturated fat -61.9%
~equal in Polyunsaturated fat ~0.166g

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.