Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Leek vs. Scallion — In-Depth Nutrition Comparison

Compare

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.

Infographic

Leek vs Scallion 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
5
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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +41.9%
Contains more CopperCopper +44.6%
Contains more ManganeseManganese +200.6%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +53.3%
Contains more ZincZinc +225%
Contains less SodiumSodium -20%
~equal in Phosphorus ~37mg

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
5
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%
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 63% 60% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin AVitamin A +67.2%
Contains more Vitamin E Vitamin E +67.3%
Contains more Vitamin B5Vitamin B5 +86.7%
Contains more Vitamin B6Vitamin B6 +282%
Contains more CholineCholine +66.7%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more Vitamin KVitamin K +340.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more FatsFats +57.9%
Contains more CarbsCarbs +92.8%
Contains more OtherOther +29.6%
Contains more ProteinProtein +22%
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 20% 56%
Saturated Fat: Sat. Fat 0.032 g
Monounsaturated Fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +124.3%
Contains less Sat. FatSaturated Fat -20%
Contains more Mono. FatMonounsaturated Fat +575%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Leek Scallion Opinion
Calories 61kcal 32kcal Leek
Protein 1.5g 1.83g Scallion
Fats 0.3g 0.19g Leek
Vitamin C 12mg 18.8mg Scallion
Net carbs 12.35g 4.74g Leek
Carbs 14.15g 7.34g Leek
Magnesium 28mg 20mg Leek
Calcium 59mg 72mg Scallion
Potassium 180mg 276mg Scallion
Iron 2.1mg 1.48mg Leek
Sugar 3.9g 2.33g Scallion
Fiber 1.8g 2.6g Scallion
Copper 0.12mg 0.083mg Leek
Zinc 0.12mg 0.39mg Scallion
Phosphorus 35mg 37mg Scallion
Sodium 20mg 16mg Scallion
Vitamin A 1667IU 997IU Leek
Vitamin A RAE 83µg 50µg Leek
Vitamin E 0.92mg 0.55mg Leek
Manganese 0.481mg 0.16mg Leek
Selenium 1µg 0.6µg Leek
Vitamin B1 0.06mg 0.055mg Leek
Vitamin B2 0.03mg 0.08mg Scallion
Vitamin B3 0.4mg 0.525mg Scallion
Vitamin B5 0.14mg 0.075mg Leek
Vitamin B6 0.233mg 0.061mg Leek
Vitamin K 47µg 207µg Scallion
Folate 64µg 64µg
Choline 9.5mg 5.7mg Leek
Saturated Fat 0.04g 0.032g Scallion
Monounsaturated Fat 0.004g 0.027g Scallion
Polyunsaturated fat 0.166g 0.074g Leek
Tryptophan 0.012mg 0.02mg Scallion
Threonine 0.063mg 0.072mg Scallion
Isoleucine 0.052mg 0.077mg Scallion
Leucine 0.096mg 0.109mg Scallion
Lysine 0.078mg 0.091mg Scallion
Methionine 0.018mg 0.02mg Scallion
Phenylalanine 0.055mg 0.059mg Scallion
Valine 0.056mg 0.081mg Scallion
Histidine 0.025mg 0.032mg Scallion

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

People also compare

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
59%
Scallion
Minerals Daily Need Coverage Score
26%
Leek
20%
Scallion

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.

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. 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.