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  6. Leek vs. Lablab

Leek vs. Lablab — In-Depth Nutrition Comparison

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The main differences between leeks and lablab

  • Leeks are richer in vitamin A, vitamin B6, folate, and vitamin C, yet lablab is richer in iron, zinc, copper, vitamin B1, magnesium, and phosphorus.
  • Daily need coverage for vitamin A for leeks is 33% higher.
  • Leeks have a lower glycemic index than lablab.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Leek vs Lablab 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.
Leek
Leek
1
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%
Lablab
Lablab
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more CalciumCalcium +47.5%
Contains more MagnesiumMagnesium +192.9%
Contains more PotassiumPotassium +87.2%
Contains more IronIron +118.1%
Contains more CopperCopper +184.2%
Contains more ZincZinc +2275%
Contains more PhosphorusPhosphorus +242.9%
Contains less SodiumSodium -65%
Contains more SeleniumSelenium +180%
~equal in Manganese ~0.482mg

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.
Leek
Leek
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Lablab
Lablab
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +529.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1500%
Contains more Vitamin B1Vitamin B1 +350%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B5Vitamin B5 +125.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.411mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Lablab DV% diff.
Vitamin K 47µg 39%
Iron 2.1mg 4.58mg 31%
Copper 0.12mg 0.341mg 25%
Zinc 0.12mg 2.85mg 25%
Vitamin B1 0.06mg 0.27mg 18%
Vitamin B6 0.233mg 0.037mg 15%
Folate 64µg 4µg 15%
Protein 1.5g 8.14g 13%
Vitamin C 12mg 0mg 13%
Magnesium 28mg 82mg 13%
Phosphorus 35mg 120mg 12%
Vitamin A 83µg 0µg 9%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Potassium 180mg 337mg 5%
Vitamin B5 0.14mg 0.316mg 4%
Calories 61kcal 117kcal 3%
Selenium 1µg 2.8µg 3%
Carbs 14.15g 20.69g 2%
Calcium 59mg 40mg 2%
Choline 9.5mg 2%
Sodium 20mg 7mg 1%
Vitamin B2 0.03mg 0.037mg 1%
Polyunsaturated fat 0.166g 0.245g 1%
Protein per 100 calories 2.5g 7g N/A
Calories per 10 g protein 407kcal 144kcal N/A
Weight per 100 calories 164g 85g N/A
Fats 0.3g 0.58g 0%
Net carbs 12.35g 20.69g N/A
Sugar 3.9g N/A
Manganese 0.481mg 0.482mg 0%
Vitamin B3 0.4mg 0.411mg 0%
Saturated fat 0.04g 0.099g 0%
Monounsaturated fat 0.004g 0.026g 0%
Tryptophan 0.012mg 0.068mg 0%
Threonine 0.063mg 0.315mg 0%
Isoleucine 0.052mg 0.39mg 0%
Leucine 0.096mg 0.691mg 0%
Lysine 0.078mg 0.556mg 0%
Methionine 0.018mg 0.065mg 0%
Phenylalanine 0.055mg 0.41mg 0%
Valine 0.056mg 0.422mg 0%
Histidine 0.025mg 0.233mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Lablab
Lablab
4
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more WaterWater +20.1%
Contains more ProteinProtein +442.7%
Contains more FatsFats +93.3%
Contains more CarbsCarbs +46.2%
Contains more OtherOther +39%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Lablab
Lablab
2
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains less Sat. FatSaturated fat -59.6%
Contains more Mono. FatMonounsaturated fat +550%
Contains more Poly. FatPolyunsaturated fat +47.6%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.