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  6. Leek vs. Onion powder

Leek vs. Onion powder — In-Depth Nutrition Comparison

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Important differences between leek and onion powder

  • Leek has more vitamin K and vitamin A; however, onion powder has more fiber, copper, phosphorus, vitamin B6, zinc, manganese, vitamin B1, and calcium.
  • Onion powder's daily need coverage for fiber is 54% more.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Spices, onion powder.

Infographic

Leek vs Onion powder 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
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 115% 87% 146% 197% 110% 138% 9.5% 170% 78%
Contains less SodiumSodium -72.6%
Contains more MagnesiumMagnesium +303.6%
Contains more CalciumCalcium +550.8%
Contains more PotassiumPotassium +447.2%
Contains more IronIron +85.7%
Contains more CopperCopper +391.7%
Contains more ZincZinc +3275%
Contains more PhosphorusPhosphorus +820%
Contains more ManganeseManganese +170.3%
Contains more SeleniumSelenium +1330%

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
4
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%
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 78% 0% 5.4% 0% 114% 18% 6% 44% 166% 0% 10% 48% 21%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +240.7%
Contains more Vitamin B3Vitamin B3 +24.6%
Contains more Vitamin KVitamin K +1046.3%
Contains more Vitamin CVitamin C +95%
Contains more Vitamin B1Vitamin B1 +661.7%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B5Vitamin B5 +422.9%
Contains more Vitamin B6Vitamin B6 +208.2%
Contains more CholineCholine +310.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Leek Onion powder DV% diff.
Fiber 1.8g 15.2g 54%
Copper 0.12mg 0.59mg 52%
Phosphorus 35mg 322mg 41%
Vitamin B6 0.233mg 0.718mg 37%
Manganese 0.481mg 1.3mg 36%
Vitamin K 47µg 4.1µg 36%
Zinc 0.12mg 4.05mg 36%
Vitamin B1 0.06mg 0.457mg 33%
Calcium 59mg 384mg 33%
Selenium 1µg 14.3µg 24%
Potassium 180mg 985mg 24%
Iron 2.1mg 3.9mg 23%
Carbs 14.15g 79.12g 22%
Magnesium 28mg 113mg 20%
Protein 1.5g 10.41g 18%
Calories 61kcal 341kcal 14%
Vitamin C 12mg 23.4mg 13%
Vitamin B5 0.14mg 0.732mg 12%
Vitamin A 83µg 0µg 9%
Choline 9.5mg 39mg 5%
Vitamin B2 0.03mg 0.08mg 4%
Vitamin E 0.92mg 0.27mg 4%
Fructose 1.67g 2%
Sodium 20mg 73mg 2%
Fats 0.3g 1.04g 1%
Saturated fat 0.04g 0.219g 1%
Polyunsaturated fat 0.166g 0.31g 1%
Net carbs 12.35g 63.92g N/A
Sugar 3.9g 6.63g N/A
Vitamin B3 0.4mg 0.321mg 0%
Folate 64µg 64µg 0%
Monounsaturated fat 0.004g 0.202g 0%
Tryptophan 0.012mg 0.06mg 0%
Threonine 0.063mg 0.14mg 0%
Isoleucine 0.052mg 0.14mg 0%
Leucine 0.096mg 0.22mg 0%
Lysine 0.078mg 0.49mg 0%
Methionine 0.018mg 0.09mg 0%
Phenylalanine 0.055mg 0.28mg 0%
Valine 0.056mg 0.17mg 0%
Histidine 0.025mg 0.16mg 0%
Omega-3 - ALA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
10% 79% 5% 4%
Protein: 10.41 g
Fats: 1.04 g
Carbs: 79.12 g
Water: 5.39 g
Other: 4.04 g
Contains more WaterWater +1439.9%
Contains more ProteinProtein +594%
Contains more FatsFats +246.7%
Contains more CarbsCarbs +459.2%
Contains more OtherOther +284.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
30% 28% 42%
Saturated fat: Sat. Fat 0.219 g
Monounsaturated fat: Mono. Fat 0.202 g
Polyunsaturated fat: Poly. Fat 0.31 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Mono. FatMonounsaturated fat +4950%
Contains more Poly. FatPolyunsaturated fat +86.7%

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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 powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171327/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.