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.
Detailed nutritional comparison of green bean and leeks is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Green Bean src
Image of Leeks src

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

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G Starch G
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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.

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