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  6. Leek vs. Shallot

Leek vs. Shallot — In-Depth Nutrition Comparison

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Summary of differences between Leek and Shallot

  • Leek has more Vitamin K, Iron, Vitamin A RAE, Manganese, Folate, and Vitamin E , however, Shallot is higher in Vitamin B6, and Fiber.
  • Leek covers your daily need of Vitamin K 39% more than Shallot.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Shallots, raw.

Infographic

Leek vs Shallot 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
5
:
5
Shallot
Shallot
Contains more Calcium +59.5%
Contains more Iron +75%
Contains more Magnesium +33.3%
Contains more Copper +36.4%
Contains more Manganese +64.7%
Contains more Phosphorus +71.4%
Contains more Potassium +85.6%
Contains less Sodium -40%
Contains more Zinc +233.3%
Contains more Selenium +20%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +59.5%
Contains more Iron +75%
Contains more Magnesium +33.3%
Contains more Copper +36.4%
Contains more Manganese +64.7%
Contains more Phosphorus +71.4%
Contains more Potassium +85.6%
Contains less Sodium -40%
Contains more Zinc +233.3%
Contains more Selenium +20%

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
7
:
2
Shallot
Shallot
Contains more Vitamin A +41575%
Contains more Vitamin E +2200%
Contains more Vitamin C +50%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +100%
Contains more Folate +88.2%
Contains more Vitamin K +5775%
Contains more Vitamin B5 +107.1%
Contains more Vitamin B6 +48.1%
Equal in Vitamin B1 - 0.06
Leek
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +41575%
Contains more Vitamin E +2200%
Contains more Vitamin C +50%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +100%
Contains more Folate +88.2%
Contains more Vitamin K +5775%
Contains more Vitamin B5 +107.1%
Contains more Vitamin B6 +48.1%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
:
2
Shallot
Shallot
Contains more Fats +200%
Contains more Other +31.3%
Contains more Protein +66.7%
Contains more Carbs +18.7%
Equal in Water - 79.8
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Fats +200%
Contains more Other +31.3%
Contains more Protein +66.7%
Contains more Carbs +18.7%
Equal in Water - 79.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Shallot
Shallot
Contains more Polyunsaturated fat +325.6%
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +250%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Polyunsaturated fat +325.6%
Contains less Saturated Fat -57.5%
Contains more Monounsaturated Fat +250%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Shallot
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Leek Shallot Opinion
Net carbs 12.35g 13.6g Shallot
Protein 1.5g 2.5g Shallot
Fats 0.3g 0.1g Leek
Carbs 14.15g 16.8g Shallot
Calories 61kcal 72kcal Shallot
Sugar 3.9g 7.87g Leek
Fiber 1.8g 3.2g Shallot
Calcium 59mg 37mg Leek
Iron 2.1mg 1.2mg Leek
Magnesium 28mg 21mg Leek
Phosphorus 35mg 60mg Shallot
Potassium 180mg 334mg Shallot
Sodium 20mg 12mg Shallot
Zinc 0.12mg 0.4mg Shallot
Copper 0.12mg 0.088mg Leek
Manganese 0.481mg 0.292mg Leek
Selenium 1µg 1.2µg Shallot
Vitamin A 1667IU 4IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg 0.04mg Leek
Vitamin C 12mg 8mg Leek
Vitamin B1 0.06mg 0.06mg
Vitamin B2 0.03mg 0.02mg Leek
Vitamin B3 0.4mg 0.2mg Leek
Vitamin B5 0.14mg 0.29mg Shallot
Vitamin B6 0.233mg 0.345mg Shallot
Folate 64µg 34µg Leek
Vitamin K 47µg 0.8µg Leek
Tryptophan 0.012mg 0.028mg Shallot
Threonine 0.063mg 0.098mg Shallot
Isoleucine 0.052mg 0.106mg Shallot
Leucine 0.096mg 0.149mg Shallot
Lysine 0.078mg 0.125mg Shallot
Methionine 0.018mg 0.027mg Shallot
Phenylalanine 0.055mg 0.081mg Shallot
Valine 0.056mg 0.11mg Shallot
Histidine 0.025mg 0.043mg Shallot
Saturated Fat 0.04g 0.017g Shallot
Monounsaturated Fat 0.004g 0.014g Shallot
Polyunsaturated fat 0.166g 0.039g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Leek
15%
Shallot
Minerals Daily Need Coverage Score
26%
Leek
21%
Shallot

Comparison summary

Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 2)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.1)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 3.97g)
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)
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.

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.