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Leek vs Scallion - In-Depth Nutrition Comparison

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What are the differences between Leek and Scallion?

  • Leek is higher in Manganese, Vitamin B6, and Iron, yet Scallion is higher in Vitamin K, and Vitamin C.
  • Scallion's daily need coverage for Vitamin K is 133% more.
  • Leek has 4 times more Vitamin B6 than Scallion. While Leek has 0.233mg of Vitamin B6, Scallion has only 0.061mg.

We used Leeks, (bulb and lower leaf-portion), raw and Onions, spring or scallions (includes tops and bulb), raw types in this article.

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Leek vs Scallion 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
3
:
Contains more Iron +41.9%
Contains more Magnesium +40%
Contains more Copper +44.6%
Contains more Calcium +22%
Contains more Potassium +53.3%
Contains more Zinc +225%
Contains less Sodium -20%
Equal in Phosphorus - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 22% 25% 15% 28% 11% 16% 3%
Contains more Iron +41.9%
Contains more Magnesium +40%
Contains more Copper +44.6%
Contains more Calcium +22%
Contains more Potassium +53.3%
Contains more Zinc +225%
Contains less Sodium -20%
Equal in Phosphorus - 37

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
5
:
Contains more Vitamin A +67.2%
Contains more Vitamin E +67.3%
Contains more Vitamin B5 +86.7%
Contains more Vitamin B6 +282%
Contains more Vitamin C +56.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +31.3%
Contains more Vitamin K +340.4%
Equal in Vitamin B1 - 0.055
Equal in Folate - 64
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 60% 11% 0% 14% 19% 10% 5% 15% 0% 518% 48%
Contains more Vitamin A +67.2%
Contains more Vitamin E +67.3%
Contains more Vitamin B5 +86.7%
Contains more Vitamin B6 +282%
Contains more Vitamin C +56.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +31.3%
Contains more Vitamin K +340.4%
Equal in Vitamin B1 - 0.055
Equal in Folate - 64

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
63
Scallion
Mineral Summary Score
24
Leek
21
Scallion

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
11%
Scallion
Carbohydrates
14%
Leek
7%
Scallion
Fats
1%
Leek
1%
Scallion

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 Scallion
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 1.57g)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 0.008g)
Which food is cheaper?
Scallion
Scallion is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Leek Scallion Opinion
Calories 61 32 Leek
Protein 1.5 1.83 Scallion
Fats 0.3 0.19 Leek
Vitamin C 12 18.8 Scallion
Carbs 14.15 7.34 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 1.48 Leek
Calcium 59 72 Scallion
Potassium 180 276 Scallion
Magnesium 28 20 Leek
Sugar 3.9 2.33 Scallion
Fiber 1.8 2.6 Scallion
Copper 0.12 0.083 Leek
Zinc 0.12 0.39 Scallion
Starch
Phosphorus 35 37 Scallion
Sodium 20 16 Scallion
Vitamin A 1667 997 Leek
Vitamin E 0.92 0.55 Leek
Vitamin D 0 0
Vitamin B1 0.06 0.055 Leek
Vitamin B2 0.03 0.08 Scallion
Vitamin B3 0.4 0.525 Scallion
Vitamin B5 0.14 0.075 Leek
Vitamin B6 0.233 0.061 Leek
Vitamin B12 0 0
Vitamin K 47 207 Scallion
Folate 64 64
Trans Fat 0 0
Saturated Fat 0.04 0.032 Scallion
Monounsaturated Fat 0.004 0.027 Scallion
Polyunsaturated fat 0.166 0.074 Leek
Tryptophan 0.012 0.02 Scallion
Threonine 0.063 0.072 Scallion
Isoleucine 0.052 0.077 Scallion
Leucine 0.096 0.109 Scallion
Lysine 0.078 0.091 Scallion
Methionine 0.018 0.02 Scallion
Phenylalanine 0.055 0.059 Scallion
Valine 0.056 0.081 Scallion
Histidine 0.025 0.032 Scallion
Fructose

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.