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  6. Leeks, (bulb and lower-leaf portion), freeze-dried vs. Onion

Leeks, (bulb and lower-leaf portion), freeze-dried vs. Onion — In-Depth Nutrition Comparison

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What are the main differences between leeks, (bulb and lower-leaf portion), freeze-dried and onions?

  • Onions have less vitamin C, manganese, iron, folate, vitamin B6, copper, potassium, vitamin B1, phosphorus, and magnesium than leeks, (bulb and lower-leaf portion), freeze-dried.
  • Leeks, (bulb and lower-leaf portion), freeze-dried's daily need coverage for vitamin C is 123% higher.
  • Leeks, (bulb and lower-leaf portion), freeze-dried has 36 times more iron than onions. Leeks, (bulb and lower-leaf portion), freeze-dried has 7.6mg of iron, while onions have 0.21mg.

We used Leeks, (bulb and lower-leaf portion), freeze-dried and Onions, raw types in this comparison.

Infographic

Leeks, (bulb and lower-leaf portion), freeze-dried vs Onion 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 115% 108% 212% 285% 219% 18% 148% 4.6% 344% 31%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +1510%
Contains more CalciumCalcium +1465.2%
Contains more PotassiumPotassium +1543.8%
Contains more IronIron +3519%
Contains more CopperCopper +1584.6%
Contains more ZincZinc +288.2%
Contains more PhosphorusPhosphorus +1093.1%
Contains more ManganeseManganese +1941.9%
Contains more SeleniumSelenium +1040%
Contains less SodiumSodium -88.6%

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 393% 4.7% 0% 0% 200% 92% 66% 46% 279% 0% 0% 275% 0%
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin CVitamin C +1494.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1639.1%
Contains more Vitamin B2Vitamin B2 +1381.5%
Contains more Vitamin B3Vitamin B3 +2917.2%
Contains more Vitamin B5Vitamin B5 +523.6%
Contains more Vitamin B6Vitamin B6 +907.5%
Contains more FolateFolate +1826.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 75% 2% 6%
Protein: 15.2 g
Fats: 2.1 g
Carbs: 74.65 g
Water: 2 g
Other: 6.05 g
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1281.8%
Contains more FatsFats +2000%
Contains more CarbsCarbs +699.3%
Contains more OtherOther +1628.6%
Contains more WaterWater +4355.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 2% 79%
Saturated fat: Sat. Fat 0.279 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 1.161 g
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +123.1%
Contains more Poly. FatPolyunsaturated fat +6729.4%
Contains less Sat. FatSaturated fat -84.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leeks, (bulb and lower-leaf portion), freeze-dried Onion
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Leeks, (bulb and lower-leaf portion), freeze-dried Onion DV% diff.
Vitamin C 118mg 7.4mg 123%
Manganese 2.634mg 0.129mg 109%
Iron 7.6mg 0.21mg 92%
Folate 366µg 19µg 87%
Vitamin B6 1.209mg 0.12mg 84%
Copper 0.657mg 0.039mg 69%
Potassium 2400mg 146mg 66%
Vitamin B1 0.8mg 0.046mg 63%
Phosphorus 346mg 29mg 45%
Magnesium 161mg 10mg 36%
Fiber 10.4g 1.7g 35%
Calcium 360mg 23mg 34%
Vitamin B2 0.4mg 0.027mg 29%
Protein 15.2g 1.1g 28%
Carbs 74.65g 9.34g 22%
Vitamin B3 3.5mg 0.116mg 21%
Calories 321kcal 40kcal 14%
Vitamin B5 0.767mg 0.123mg 13%
Selenium 5.7µg 0.5µg 9%
Polyunsaturated fat 1.161g 0.017g 8%
Zinc 0.66mg 0.17mg 4%
Fats 2.1g 0.1g 3%
Fructose 1.29g 2%
Vitamin A 14µg 0µg 2%
Sodium 35mg 4mg 1%
Choline 6.1mg 1%
Saturated fat 0.279g 0.042g 1%
Net carbs 64.25g 7.64g N/A
Sugar 4.24g N/A
Vitamin E 0.02mg 0%
Vitamin K 0.4µg 0%
Monounsaturated fat 0.029g 0.013g 0%
Tryptophan 0.117mg 0.014mg 0%
Threonine 0.64mg 0.021mg 0%
Isoleucine 0.525mg 0.014mg 0%
Leucine 0.973mg 0.025mg 0%
Lysine 0.786mg 0.039mg 0%
Methionine 0.18mg 0.002mg 0%
Phenylalanine 0.559mg 0.025mg 0%
Valine 0.572mg 0.021mg 0%
Histidine 0.253mg 0.014mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leeks, (bulb and lower-leaf portion), freeze-dried Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
104%
Leeks, (bulb and lower-leaf portion), freeze-dried
8%
Onion
Minerals Daily Need Coverage Score
148%
Leeks, (bulb and lower-leaf portion), freeze-dried
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Onion
Onion is lower in Saturated fat (difference - 0.237g)
Which food is lower in Sugar?
Leeks, (bulb and lower-leaf portion), freeze-dried
Leeks, (bulb and lower-leaf portion), freeze-dried is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Leeks, (bulb and lower-leaf portion), freeze-dried
Leeks, (bulb and lower-leaf portion), freeze-dried is lower in glycemic index (difference - 15)
Which food is cheaper?
Leeks, (bulb and lower-leaf portion), freeze-dried
Leeks, (bulb and lower-leaf portion), freeze-dried is cheaper (difference - $0.2)
Which food is richer in minerals?
Leeks, (bulb and lower-leaf portion), freeze-dried
Leeks, (bulb and lower-leaf portion), freeze-dried is relatively richer in minerals
Which food is richer in vitamins?
Leeks, (bulb and lower-leaf portion), freeze-dried
Leeks, (bulb and lower-leaf portion), freeze-dried is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Leeks, (bulb and lower-leaf portion), freeze-dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170485/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.