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  6. Leek vs. Onion

Leek vs. Onion — In-Depth Nutrition Comparison

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How are Leek and Onion different?

  • Leek is higher than Onion in Vitamin K, Iron, Manganese, Folate, Vitamin A, Copper, Vitamin B6, Vitamin E, and Vitamin C.
  • Leek covers your daily need of Vitamin K 39% more than Onion.

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% 100% 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% 0.12% 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 +83250%
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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Onion
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Leek Onion Opinion
Calories 61kcal 40kcal Leek
Protein 1.5g 1.1g Leek
Fats 0.3g 0.1g Leek
Vitamin C 12mg 7.4mg Leek
Net carbs 12.35g 7.64g Leek
Carbs 14.15g 9.34g Leek
Magnesium 28mg 10mg Leek
Calcium 59mg 23mg Leek
Potassium 180mg 146mg Leek
Iron 2.1mg 0.21mg Leek
Sugar 3.9g 4.24g Leek
Fiber 1.8g 1.7g Leek
Copper 0.12mg 0.039mg Leek
Zinc 0.12mg 0.17mg Onion
Phosphorus 35mg 29mg Leek
Sodium 20mg 4mg Onion
Vitamin A 1667IU 2IU Leek
Vitamin A 83µg 0µg Leek
Vitamin E 0.92mg 0.02mg Leek
Manganese 0.481mg 0.129mg Leek
Selenium 1µg 0.5µg Leek
Vitamin B1 0.06mg 0.046mg Leek
Vitamin B2 0.03mg 0.027mg Leek
Vitamin B3 0.4mg 0.116mg Leek
Vitamin B5 0.14mg 0.123mg Leek
Vitamin B6 0.233mg 0.12mg Leek
Vitamin K 47µg 0.4µg Leek
Folate 64µg 19µg Leek
Choline 9.5mg 6.1mg Leek
Saturated Fat 0.04g 0.042g Leek
Monounsaturated Fat 0.004g 0.013g Onion
Polyunsaturated fat 0.166g 0.017g Leek
Tryptophan 0.012mg 0.014mg Onion
Threonine 0.063mg 0.021mg Leek
Isoleucine 0.052mg 0.014mg Leek
Leucine 0.096mg 0.025mg Leek
Lysine 0.078mg 0.039mg Leek
Methionine 0.018mg 0.002mg Leek
Phenylalanine 0.055mg 0.025mg Leek
Valine 0.056mg 0.021mg Leek
Histidine 0.025mg 0.014mg Leek
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Onion
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Leek
8%
Onion
Minerals Daily Need Coverage Score
26%
Leek
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek 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. 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.