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Leek vs. Onion — In-Depth Nutrition Comparison

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How are leek and onions different?

  • Leek is higher than onions in vitamin K, vitamin A, iron, manganese, folate, copper, vitamin B6, vitamin E, and vitamin C.
  • Leek covers your daily need for vitamin K, 39% more than onions.
  • Leek contains 834 times more vitamin A than onions. Leek contains 1667IU of vitamin A, while onions contain 2IU.
  • Leek has a higher glycemic index (32) than onions (15).

Leeks, (bulb and lower leaf-portion), raw and Onions, raw types were used in this article.

Infographic

Leek 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.
Leek
Leek
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Onion
Onion
2
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 +180%
Contains more CalciumCalcium +156.5%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +900%
Contains more CopperCopper +207.7%
Contains more PhosphorusPhosphorus +20.7%
Contains more ManganeseManganese +272.9%
Contains more SeleniumSelenium +100%
Contains more ZincZinc +41.7%
Contains less SodiumSodium -80%

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.
Leek
Leek
10
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Onion
Onion
0
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 +62.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +94.2%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +236.8%
Contains more CholineCholine +55.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Onion DV% diff.
Vitamin K 47µg 0.4µg 39%
Iron 2.1mg 0.21mg 24%
Manganese 0.481mg 0.129mg 15%
Folate 64µg 19µg 11%
Vitamin A 83µg 0µg 9%
Copper 0.12mg 0.039mg 9%
Vitamin B6 0.233mg 0.12mg 9%
Vitamin E 0.92mg 0.02mg 6%
Vitamin C 12mg 7.4mg 5%
Calcium 59mg 23mg 4%
Magnesium 28mg 10mg 4%
Carbs 14.15g 9.34g 2%
Vitamin B3 0.4mg 0.116mg 2%
Fructose 1.29g 2%
Choline 9.5mg 6.1mg 1%
Protein 1.5g 1.1g 1%
Selenium 1µg 0.5µg 1%
Polyunsaturated fat 0.166g 0.017g 1%
Calories 61kcal 40kcal 1%
Sodium 20mg 4mg 1%
Potassium 180mg 146mg 1%
Phosphorus 35mg 29mg 1%
Vitamin B1 0.06mg 0.046mg 1%
Fats 0.3g 0.1g 0%
Net carbs 12.35g 7.64g N/A
Sugar 3.9g 4.24g N/A
Fiber 1.8g 1.7g 0%
Zinc 0.12mg 0.17mg 0%
Vitamin B2 0.03mg 0.027mg 0%
Vitamin B5 0.14mg 0.123mg 0%
Saturated fat 0.04g 0.042g 0%
Monounsaturated fat 0.004g 0.013g 0%
Tryptophan 0.012mg 0.014mg 0%
Threonine 0.063mg 0.021mg 0%
Isoleucine 0.052mg 0.014mg 0%
Leucine 0.096mg 0.025mg 0%
Lysine 0.078mg 0.039mg 0%
Methionine 0.018mg 0.002mg 0%
Phenylalanine 0.055mg 0.025mg 0%
Valine 0.056mg 0.021mg 0%
Histidine 0.025mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 +36.4%
Contains more FatsFats +200%
Contains more CarbsCarbs +51.5%
Contains more OtherOther +200%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 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 Poly. FatPolyunsaturated fat +876.5%
Contains more Mono. FatMonounsaturated fat +225%
~equal in Saturated fat ~0.042g

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.