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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
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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 393% 0% 4.7% 0% 200% 92% 66% 46% 279% 0% 0% 275%
Onion
Onion
2
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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%
Vitamin A 14µg 0µg 2%
Fructose 1.29g 2%
Sodium 35mg 4mg 1%
Choline 6.1mg 1%
Saturated fat 0.279g 0.042g 1%
Protein per 100 calories 4.7g 2.8g N/A
Calories per 10 g protein 211kcal 364kcal N/A
Weight per 100 calories 31g 250g N/A
Unsaturated / Saturated Fat ratio 4.3 0.71 N/A
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%

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 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%

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.