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  6. Onion vs. Leek

Onion vs. Leek — In-Depth Nutrition Comparison

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How are onions and leek different?

  • Leek is higher than onions in vitamin K, iron, manganese, folate, vitamin A, copper, vitamin B6, vitamin E, and vitamin C.
  • Leek covers your daily need for vitamin K 39% more than onions.
  • Leek has a higher glycemic index (32) than onions (15).

Onions, raw and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Onion vs Leek 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.
Onion
Onion
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Leek
Leek
8
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%
Contains more ZincZinc +41.7%
Contains less SodiumSodium -80%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +156.5%
Contains more PotassiumPotassium +23.3%
Contains more IronIron +900%
Contains more CopperCopper +207.7%
Contains more PhosphorusPhosphorus +20.7%
Contains more ManganeseManganese +272.9%
Contains more SeleniumSelenium +100%

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.
Onion
Onion
0
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Leek
Leek
11
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%
Contains more Vitamin CVitamin C +62.2%
Contains more Vitamin AVitamin A +83250%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B1Vitamin B1 +30.4%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +244.8%
Contains more Vitamin B5Vitamin B5 +13.8%
Contains more Vitamin B6Vitamin B6 +94.2%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +236.8%
Contains more CholineCholine +55.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +36.4%
Contains more FatsFats +200%
Contains more CarbsCarbs +51.5%
Contains more OtherOther +200%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
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
Contains more Mono. FatMonounsaturated Fat +225%
Contains more Poly. FatPolyunsaturated fat +876.5%
~equal in Saturated Fat ~0.04g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Onion Leek Opinion
Calories 40kcal 61kcal Leek
Protein 1.1g 1.5g Leek
Fats 0.1g 0.3g Leek
Vitamin C 7.4mg 12mg Leek
Net carbs 7.64g 12.35g Leek
Carbs 9.34g 14.15g Leek
Magnesium 10mg 28mg Leek
Calcium 23mg 59mg Leek
Potassium 146mg 180mg Leek
Iron 0.21mg 2.1mg Leek
Sugar 4.24g 3.9g Leek
Fiber 1.7g 1.8g Leek
Copper 0.039mg 0.12mg Leek
Zinc 0.17mg 0.12mg Onion
Phosphorus 29mg 35mg Leek
Sodium 4mg 20mg Onion
Vitamin A 2IU 1667IU Leek
Vitamin A 0µg 83µg Leek
Vitamin E 0.02mg 0.92mg Leek
Manganese 0.129mg 0.481mg Leek
Selenium 0.5µg 1µg Leek
Vitamin B1 0.046mg 0.06mg Leek
Vitamin B2 0.027mg 0.03mg Leek
Vitamin B3 0.116mg 0.4mg Leek
Vitamin B5 0.123mg 0.14mg Leek
Vitamin B6 0.12mg 0.233mg Leek
Vitamin K 0.4µg 47µg Leek
Folate 19µg 64µg Leek
Choline 6.1mg 9.5mg Leek
Saturated Fat 0.042g 0.04g Leek
Monounsaturated Fat 0.013g 0.004g Onion
Polyunsaturated fat 0.017g 0.166g Leek
Tryptophan 0.014mg 0.012mg Onion
Threonine 0.021mg 0.063mg Leek
Isoleucine 0.014mg 0.052mg Leek
Leucine 0.025mg 0.096mg Leek
Lysine 0.039mg 0.078mg Leek
Methionine 0.002mg 0.018mg Leek
Phenylalanine 0.025mg 0.055mg Leek
Valine 0.021mg 0.056mg Leek
Histidine 0.014mg 0.025mg Leek
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Onion Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Onion
32%
Leek
Minerals Daily Need Coverage Score
8%
Onion
26%
Leek

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 17)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.2)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.34g)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
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)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.