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  6. Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt vs. Onion

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt vs. Onion — In-Depth Nutrition Comparison

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What are the differences between leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt and onions?

  • Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt is richer than onions in vitamin K, vitamin A, iron, and manganese.
  • Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt's daily need coverage for vitamin K is 21% more.
  • Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt has 406 times more vitamin A than onions. While leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt has 812IU of vitamin A, onions have only 2IU.
  • The amount of sodium in onions is lower.

We used Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt and Onions, raw types in this article.

Infographic

Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt 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 10% 9% 7.7% 41% 21% 1.6% 7.3% 32% 32% 2.7%
Onion
Onion
4
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 +40%
Contains more CalciumCalcium +30.4%
Contains more IronIron +423.8%
Contains more CopperCopper +59%
Contains more ManganeseManganese +91.5%
Contains more PotassiumPotassium +67.8%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +70.6%
Contains less SodiumSodium -98.4%
~equal in Selenium ~0.5µg

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 14% 14% 10% 0% 6.5% 4.6% 3.8% 4.3% 26% 0% 64% 18% 0%
Onion
Onion
5
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +2400%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin KVitamin K +6250%
Contains more FolateFolate +26.3%
Contains more Vitamin CVitamin C +76.2%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B5Vitamin B5 +70.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt Onion DV% diff.
Vitamin K 25.4µg 0.4µg 21%
Sodium 246mg 4mg 11%
Iron 1.1mg 0.21mg 11%
Manganese 0.247mg 0.129mg 5%
Vitamin A 41µg 0µg 5%
Vitamin C 4.2mg 7.4mg 4%
Fiber 1g 1.7g 3%
Vitamin E 0.5mg 0.02mg 3%
Copper 0.062mg 0.039mg 3%
Fructose 1.29g 2%
Phosphorus 17mg 29mg 2%
Vitamin B1 0.026mg 0.046mg 2%
Potassium 87mg 146mg 2%
Folate 24µg 19µg 1%
Zinc 0.06mg 0.17mg 1%
Calcium 30mg 23mg 1%
Magnesium 14mg 10mg 1%
Carbs 7.62g 9.34g 1%
Polyunsaturated fat 0.111g 0.017g 1%
Choline 6.1mg 1%
Protein 0.81g 1.1g 1%
Vitamin B2 0.02mg 0.027mg 1%
Vitamin B3 0.2mg 0.116mg 1%
Vitamin B5 0.072mg 0.123mg 1%
Vitamin B6 0.113mg 0.12mg 1%
Calories 31kcal 40kcal 0%
Fats 0.2g 0.1g 0%
Net carbs 6.62g 7.64g N/A
Sugar 2.11g 4.24g N/A
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.027g 0.042g 0%
Monounsaturated fat 0.003g 0.013g 0%
Tryptophan 0.006mg 0.014mg 0%
Threonine 0.034mg 0.021mg 0%
Isoleucine 0.028mg 0.014mg 0%
Leucine 0.052mg 0.025mg 0%
Lysine 0.042mg 0.039mg 0%
Methionine 0.01mg 0.002mg 0%
Phenylalanine 0.03mg 0.025mg 0%
Valine 0.031mg 0.021mg 0%
Histidine 0.014mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.81 g
Fats: 0.2 g
Carbs: 7.62 g
Water: 90.8 g
Other: 0.57 g
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more FatsFats +100%
Contains more OtherOther +62.9%
Contains more ProteinProtein +35.8%
Contains more CarbsCarbs +22.6%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 2% 79%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.111 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 less Sat. FatSaturated fat -35.7%
Contains more Poly. FatPolyunsaturated fat +552.9%
Contains more Mono. FatMonounsaturated fat +333.3%

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), cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168535/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.