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Leek vs Onion - In-Depth Nutrition Comparison

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How are Leek and Onion different?

  • Leek is richer in Vitamin K, Iron, Manganese, Folate, Copper, Vitamin B6, Vitamin E , and Vitamin C, while Onion is higher in Vitamin A RAE.
  • Leek covers your daily need of Vitamin K 39% more than Onion.
  • Leek contains 46 times more Vitamin E than Onion. Leek contains 0.92mg of Vitamin E , while Onion contains 0.02mg.

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

Infographic

Leek vs Onion infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
6
:
2
Onion
Contains more Calcium +156.5%
Contains more Iron +900%
Contains more Magnesium +180%
Contains more Phosphorus +20.7%
Contains more Potassium +23.3%
Contains more Copper +207.7%
Contains less Sodium -80%
Contains more Zinc +41.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +156.5%
Contains more Iron +900%
Contains more Magnesium +180%
Contains more Phosphorus +20.7%
Contains more Potassium +23.3%
Contains more Copper +207.7%
Contains less Sodium -80%
Contains more Zinc +41.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
10
:
0
Onion
Contains more Vitamin A +83250%
Contains more Vitamin E +4500%
Contains more Vitamin C +62.2%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +94.2%
Contains more Folate +236.8%
Contains more Vitamin K +11650%
Equal in Vitamin B2 - 0.027
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +83250%
Contains more Vitamin E +4500%
Contains more Vitamin C +62.2%
Contains more Vitamin B1 +30.4%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +244.8%
Contains more Vitamin B5 +13.8%
Contains more Vitamin B6 +94.2%
Contains more Folate +236.8%
Contains more Vitamin K +11650%
Equal in Vitamin B2 - 0.027

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 12.35g 7.64g Leek
Protein 1.5g 1.1g Leek
Fats 0.3g 0.1g Leek
Carbs 14.15g 9.34g Leek
Calories 61kcal 40kcal Leek
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 3.9g 4.24g Leek
Fiber 1.8g 1.7g Leek
Calcium 59mg 23mg Leek
Iron 2.1mg 0.21mg Leek
Magnesium 28mg 10mg Leek
Phosphorus 35mg 29mg Leek
Potassium 180mg 146mg Leek
Sodium 20mg 4mg Onion
Zinc 0.12mg 0.17mg Onion
Copper 0.12mg 0.039mg Leek
Vitamin A 1667IU 2IU Leek
Vitamin E 0.92mg 0.02mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 7.4mg 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
Folate 64µg 19µg Leek
Vitamin B12 0µg 0µg
Vitamin K 47µg 0.4µg 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.042g Leek
Monounsaturated Fat 0.004g 0.013g Onion
Polyunsaturated fat 0.166g 0.017g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Leek
8
Onion
Mineral Summary Score
24
Leek
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Leek
7%
Onion
Carbohydrates
14%
Leek
9%
Onion
Fats
1%
Leek
0%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.