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Scallion vs Leek - In-Depth Nutrition Comparison

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What are the differences between Scallion and Leek?

  • Scallion is higher in Vitamin K, and Vitamin C, yet Leek is higher in Manganese, Vitamin B6, and Iron.
  • Scallion's daily need coverage for Vitamin K is 133% more.
  • Scallion has 2 times more Vitamin C than Leek. While Scallion has 18.8mg of Vitamin C, Leek has only 12mg.

We used Onions, spring or scallions (includes tops and bulb), raw and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Scallion vs Leek 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
:
3
Leek
Contains more Calcium +22%
Contains more Potassium +53.3%
Contains less Sodium -20%
Contains more Zinc +225%
Contains more Iron +41.9%
Contains more Magnesium +40%
Contains more Copper +44.6%
Equal in Phosphorus - 35
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 56% 15% 16% 25% 3% 11% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +22%
Contains more Potassium +53.3%
Contains less Sodium -20%
Contains more Zinc +225%
Contains more Iron +41.9%
Contains more Magnesium +40%
Contains more Copper +44.6%
Equal in Phosphorus - 35

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
:
5
Leek
Contains more Vitamin C +56.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +31.3%
Contains more Vitamin K +340.4%
Contains more Vitamin A +67.2%
Contains more Vitamin E +67.3%
Contains more Vitamin B5 +86.7%
Contains more Vitamin B6 +282%
Equal in Vitamin B1 - 0.06
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 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
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%
Contains more Vitamin C +56.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +31.3%
Contains more Vitamin K +340.4%
Contains more Vitamin A +67.2%
Contains more Vitamin E +67.3%
Contains more Vitamin B5 +86.7%
Contains more Vitamin B6 +282%
Equal in Vitamin B1 - 0.06
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.
Scallion Leek
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 Scallion Leek Opinion
Net carbs 4.74g 12.35g Leek
Protein 1.83g 1.5g Scallion
Fats 0.19g 0.3g Leek
Carbs 7.34g 14.15g Leek
Calories 32kcal 61kcal Leek
Starch g g
Fructose g g
Sugar 2.33g 3.9g Scallion
Fiber 2.6g 1.8g Scallion
Calcium 72mg 59mg Scallion
Iron 1.48mg 2.1mg Leek
Magnesium 20mg 28mg Leek
Phosphorus 37mg 35mg Scallion
Potassium 276mg 180mg Scallion
Sodium 16mg 20mg Scallion
Zinc 0.39mg 0.12mg Scallion
Copper 0.083mg 0.12mg Leek
Vitamin A 997IU 1667IU Leek
Vitamin E 0.55mg 0.92mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 12mg Scallion
Vitamin B1 0.055mg 0.06mg Leek
Vitamin B2 0.08mg 0.03mg Scallion
Vitamin B3 0.525mg 0.4mg Scallion
Vitamin B5 0.075mg 0.14mg Leek
Vitamin B6 0.061mg 0.233mg Leek
Folate 64µg 64µg
Vitamin B12 0µg 0µg
Vitamin K 207µg 47µg Scallion
Tryptophan 0.02mg 0.012mg Scallion
Threonine 0.072mg 0.063mg Scallion
Isoleucine 0.077mg 0.052mg Scallion
Leucine 0.109mg 0.096mg Scallion
Lysine 0.091mg 0.078mg Scallion
Methionine 0.02mg 0.018mg Scallion
Phenylalanine 0.059mg 0.055mg Scallion
Valine 0.081mg 0.056mg Scallion
Histidine 0.032mg 0.025mg Scallion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.04g Scallion
Monounsaturated Fat 0.027g 0.004g Scallion
Polyunsaturated fat 0.074g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Scallion Leek
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
63
Scallion
35
Leek
Mineral Summary Score
21
Scallion
24
Leek

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
11%
Scallion
9%
Leek
Carbohydrates
7%
Scallion
14%
Leek
Fats
1%
Scallion
1%
Leek

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.