Green Bean vs. Leeks
Nutrition comparison of Green Bean and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
green bean
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in green bean and leeks:
- Green bean has 51% less carbohydrates than leek.
- Green bean has more riboflavin.
- Green bean is a great source of dietary fiber.
- Leek has more beta-carotene and lutein + zeaxanthin than green bean, however, green bean contains more alpha-carotene than leek.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Green Bean (Beans, snap, green, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Green bean has 49% less calories than leek - leek has 61 calories per 100 grams and green bean has 31 calories.
For macronutrient ratios, green bean is heavier in protein, lighter in carbs and similar to leeks for fat. Green bean has a macronutrient ratio of 20:76:5 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Green Bean | Leeks | |
|---|---|---|
| Protein | 20% | 9% |
| Carbohydrates | 76% | 86% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has 51% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and green bean has 7g of carbohydrates.
dietary fiber
Green bean is a great source of dietary fiber and it has 50% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and green bean has 2.7g of dietary fiber.
sugar
Leeks and green bean contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and green bean has 3.3g of sugar.
Protein
protein
Leeks and green bean contain similar amounts of protein - leek has 1.5g of protein per 100 grams and green bean has 1.8g of protein.
Fat
saturated fat
Both leeks and green bean are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and green bean has 0.05g of saturated fat.
Vitamins
Vitamin C
Leeks and green bean contain similar amounts of Vitamin C - leek has 12mg of Vitamin C per 100 grams and green bean has 12.2mg of Vitamin C.
Vitamin A
Leek has 137% more Vitamin A than green bean - leek has 83ug of Vitamin A per 100 grams and green bean has 35ug of Vitamin A.
Vitamin E
Leeks and green bean contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and green bean has 0.41mg of Vitamin E.
Vitamin K
Leeks and green bean contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and green bean has 43ug of Vitamin K.
The B Vitamins
Green bean has more riboflavin. Both green bean and leeks contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Green Bean | Leeks | |
|---|---|---|
| Thiamin | 0.082 MG | 0.06 MG |
| Riboflavin | 0.104 MG | 0.03 MG |
| Niacin | 0.734 MG | 0.4 MG |
| Pantothenic acid | 0.225 MG | 0.14 MG |
| Vitamin B6 | 0.141 MG | 0.233 MG |
| Folate | 33 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 59% more calcium than green bean - leek has 59mg of calcium per 100 grams and green bean has 37mg of calcium.
iron
Leek is a great source of iron and it has 104% more iron than green bean - leek has 2.1mg of iron per 100 grams and green bean has 1mg of iron.
potassium
Leeks and green bean contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and green bean has 211mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, leek has more kaempferol than green bean per 100 grams, however, green bean contains more quercetin than leek per 100 grams. Both green bean and leeks contain significant amounts of myricetin.
| Green Bean | Leeks | |
|---|---|---|
| luteolin | 0.13 mg | ~ |
| kaempferol | 0.45 mg | 2.67 mg |
| myricetin | 0.13 mg | 0.22 mg |
| Quercetin | 2.73 mg | 0.09 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, leek has more beta-carotene and lutein + zeaxanthin than green bean per 100 grams, however, green bean contains more alpha-carotene than leek per 100 grams.
| Green Bean | Leeks | |
|---|---|---|
| beta-carotene | 379 UG | 1000 UG |
| alpha-carotene | 69 UG | ~ |
| lutein + zeaxanthin | 640 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both green bean and leeks contain significant amounts of alpha linoleic acid (ALA).
| Green Bean | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.069 G | 0.099 G |
| Total | 0.069 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both green bean and leeks contain significant amounts of linoleic acid.
| Green Bean | Leeks | |
|---|---|---|
| linoleic acid | 0.044 G | 0.067 G |
| Total | 0.044 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Green Bean (Beans, snap, green, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .
Green Bean g
()
|
Daily Values (%) |
Leeks g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does leeks or green bean contain more calories in 100 grams?Green bean has 50% less calories than leek - leek has 61 calories in 100g and green bean has 31 calories.
Does leeks or green bean have more carbohydrates?
By weight, green bean has 50% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and green bean has 7g of carbohydrates.