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Leek vs Onion - In-Depth Nutrition Comparison

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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 Iron +900%
Contains more Calcium +156.5%
Contains more Potassium +23.3%
Contains more Magnesium +180%
Contains more Copper +207.7%
Contains more Phosphorus +20.7%
Contains more Zinc +41.7%
Contains less Sodium -80%
Contains more Iron +900%
Contains more Calcium +156.5%
Contains more Potassium +23.3%
Contains more Magnesium +180%
Contains more Copper +207.7%
Contains more Phosphorus +20.7%
Contains more Zinc +41.7%
Contains less Sodium -80%

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
9
:
0
Onion
Contains more Vitamin C +62.2%
Contains more Vitamin A +83250%
Contains more Vitamin E +4500%
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 Vitamin K +11650%
Equal in Vitamin B2 - 0.027
Contains more Vitamin C +62.2%
Contains more Vitamin A +83250%
Contains more Vitamin E +4500%
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 Vitamin K +11650%
Equal in Vitamin B2 - 0.027

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
34
Leek
6
Onion
Mineral Summary Score
15
Leek
6
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 the food
Protein
9%
Leek
7%
Onion
Carbohydrates
14%
Leek
9%
Onion
Fats
1%
Leek
0%
Onion

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Leek
Leek contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Leek Onion Opinion
Calories 61 40 Leek
Protein 1.5 1.1 Leek
Fats 0.3 0.1 Leek
Vitamin C 12 7.4 Leek
Carbs 14.15 9.34 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 0.21 Leek
Calcium 59 23 Leek
Potassium 180 146 Leek
Magnesium 28 10 Leek
Sugars 3.9 4.24 Onion
Fiber 1.8 1.7 Leek
Copper 0.12 0.039 Leek
Zinc 0.12 0.17 Onion
Starch 0 Onion
Phosphorus 35 29 Leek
Sodium 20 4 Onion
Vitamin A 1667 2 Leek
Vitamin E 0.92 0.02 Leek
Vitamin D 0 0
Vitamin B1 0.06 0.046 Leek
Vitamin B2 0.03 0.027 Leek
Vitamin B3 0.4 0.116 Leek
Vitamin B5 0.14 0.123 Leek
Vitamin B6 0.233 0.12 Leek
Vitamin B12 0 0
Vitamin K 47 0.4 Leek
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.042 Leek
Monounsaturated Fat 0.004 0.013 Onion
Polyunsaturated fat 0.166 0.017 Leek
Tryptophan 0.012 0.014 Onion
Threonine 0.063 0.021 Leek
Isoleucine 0.052 0.014 Leek
Leucine 0.096 0.025 Leek
Lysine 0.078 0.039 Leek
Methionine 0.018 0.002 Leek
Phenylalanine 0.055 0.025 Leek
Valine 0.056 0.021 Leek
Histidine 0.025 0.014 Leek
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.