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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.

Infographic

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 less Sodium -20%
Contains more Zinc +225%
Equal in Phosphorus - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Contains more Iron +41.9%
Contains more Magnesium +40%
Contains more Copper +44.6%
Contains more Calcium +22%
Contains more Potassium +53.3%
Contains less Sodium -20%
Contains more Zinc +225%
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 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 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
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

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

All nutrients comparison - raw data values

Nutrient Leek Scallion Opinion
Net carbs 12.35g 4.74g Leek
Protein 1.5g 1.83g Scallion
Fats 0.3g 0.19g Leek
Carbs 14.15g 7.34g Leek
Calories 61kcal 32kcal Leek
Starch g g
Fructose g g
Sugar 3.9g 2.33g Scallion
Fiber 1.8g 2.6g Scallion
Calcium 59mg 72mg Scallion
Iron 2.1mg 1.48mg Leek
Magnesium 28mg 20mg Leek
Phosphorus 35mg 37mg Scallion
Potassium 180mg 276mg Scallion
Sodium 20mg 16mg Scallion
Zinc 0.12mg 0.39mg Scallion
Copper 0.12mg 0.083mg Leek
Vitamin A 1667IU 997IU Leek
Vitamin E 0.92mg 0.55mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 18.8mg Scallion
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
Folate 64µg 64µg
Vitamin B12 0µg 0µg
Vitamin K 47µg 207µg Scallion
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.032g Scallion
Monounsaturated Fat 0.004g 0.027g Scallion
Polyunsaturated fat 0.166g 0.074g Leek

Which food is preferable for your diet?

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

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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
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

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

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.