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  6. Leek vs. Welsh onion

Leek vs. Welsh onion — In-Depth Nutrition Comparison

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How are leek and welsh onion different?

  • Leek is higher in manganese, vitamin B6, folate, iron, vitamin A, and copper; however, welsh onion is richer in vitamin K and vitamin C.
  • Daily need coverage for vitamin K for welsh onion is 122% higher.
  • Leek contains 4 times more folate than welsh onion. While leek contains 64µg of folate, welsh onion contains only 16µg.

Leeks, (bulb and lower leaf-portion), raw and Onions, welsh, raw are the varieties used in this article.

Infographic

Leek vs Welsh onion 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
6
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +227.8%
Contains more IronIron +72.1%
Contains more CopperCopper +71.4%
Contains more ManganeseManganese +251.1%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +17.8%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -15%

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
6
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80.4%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +223.6%
Contains more FolateFolate +300%
Contains more CholineCholine +79.2%
Contains more Vitamin CVitamin C +125%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B5Vitamin B5 +20.7%
Contains more Vitamin KVitamin K +311.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Welsh onion DV% diff.
Vitamin K 47µg 193.4µg 122%
Vitamin C 12mg 27mg 17%
Manganese 0.481mg 0.137mg 15%
Vitamin B6 0.233mg 0.072mg 12%
Folate 64µg 16µg 12%
Iron 2.1mg 1.22mg 11%
Vitamin A 83µg 9%
Copper 0.12mg 0.07mg 6%
Vitamin B2 0.03mg 0.09mg 5%
Calcium 59mg 18mg 4%
Zinc 0.12mg 0.52mg 4%
Carbs 14.15g 6.5g 3%
Vitamin E 0.92mg 0.51mg 3%
Fiber 1.8g 2.4g 2%
Phosphorus 35mg 49mg 2%
Choline 9.5mg 5.3mg 1%
Protein 1.5g 1.9g 1%
Vitamin B5 0.14mg 0.169mg 1%
Calories 61kcal 34kcal 1%
Vitamin B1 0.06mg 0.05mg 1%
Selenium 1µg 0.6µg 1%
Potassium 180mg 212mg 1%
Magnesium 28mg 23mg 1%
Fats 0.3g 0.4g 0%
Net carbs 12.35g 4.1g N/A
Sugar 3.9g 2.18g N/A
Sodium 20mg 17mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.04g 0.067g 0%
Monounsaturated fat 0.004g 0.056g 0%
Polyunsaturated fat 0.166g 0.156g 0%
Tryptophan 0.012mg 0.021mg 0%
Threonine 0.063mg 0.074mg 0%
Isoleucine 0.052mg 0.081mg 0%
Leucine 0.096mg 0.113mg 0%
Lysine 0.078mg 0.095mg 0%
Methionine 0.018mg 0.021mg 0%
Phenylalanine 0.055mg 0.061mg 0%
Valine 0.056mg 0.084mg 0%
Histidine 0.025mg 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more CarbsCarbs +117.7%
Contains more OtherOther +50%
Contains more ProteinProtein +26.7%
Contains more FatsFats +33.3%
~equal in Water ~90.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
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 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains less Sat. FatSaturated fat -40.3%
Contains more Mono. FatMonounsaturated fat +1300%
~equal in Polyunsaturated fat ~0.156g

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.