Shallot vs. Leek — In-Depth Nutrition Comparison
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Summary of differences between shallot and leek
- Shallot has more vitamin B6 and fiber; however, leek is higher in vitamin K, vitamin A, iron, manganese, folate, and vitamin E.
- Leek covers your daily need for vitamin K, 39% more than shallot.
- Shallot has 2 times more potassium than leek. While shallot has 334mg of potassium, leek has only 180mg.
These are the specific foods used in this comparison Shallots, raw and Leeks, (bulb and lower leaf-portion), raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more PotassiumPotassium | +85.6% |
| Contains more ZincZinc | +233.3% |
| Contains more PhosphorusPhosphorus | +71.4% |
| Contains less SodiumSodium | -40% |
| Contains more SeleniumSelenium | +20% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +59.5% |
| Contains more IronIron | +75% |
| Contains more CopperCopper | +36.4% |
| Contains more ManganeseManganese | +64.7% |
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.
| Contains more Vitamin B5Vitamin B5 | +107.1% |
| Contains more Vitamin B6Vitamin B6 | +48.1% |
| Contains more CholineCholine | +18.9% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2200% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more Vitamin KVitamin K | +5775% |
| Contains more FolateFolate | +88.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0.8µg | 47µg | 39% |
| Iron | 1.2mg | 2.1mg | 11% |
| Vitamin B6 | 0.345mg | 0.233mg | 9% |
| Vitamin A | 0µg | 83µg | 9% |
| Folate | 34µg | 64µg | 8% |
| Manganese | 0.292mg | 0.481mg | 8% |
| Vitamin E | 0.04mg | 0.92mg | 6% |
| Fiber | 3.2g | 1.8g | 6% |
| Potassium | 334mg | 180mg | 5% |
| Phosphorus | 60mg | 35mg | 4% |
| Vitamin C | 8mg | 12mg | 4% |
| Copper | 0.088mg | 0.12mg | 4% |
| Vitamin B5 | 0.29mg | 0.14mg | 3% |
| Zinc | 0.4mg | 0.12mg | 3% |
| Calcium | 37mg | 59mg | 2% |
| Magnesium | 21mg | 28mg | 2% |
| Protein | 2.5g | 1.5g | 2% |
| Polyunsaturated fat | 0.039g | 0.166g | 1% |
| Vitamin B2 | 0.02mg | 0.03mg | 1% |
| Vitamin B3 | 0.2mg | 0.4mg | 1% |
| Carbs | 16.8g | 14.15g | 1% |
| Calories | 72kcal | 61kcal | 1% |
| Fats | 0.1g | 0.3g | 0% |
| Net carbs | 13.6g | 12.35g | N/A |
| Sugar | 7.87g | 3.9g | N/A |
| Sodium | 12mg | 20mg | 0% |
| Selenium | 1.2µg | 1µg | 0% |
| Vitamin B1 | 0.06mg | 0.06mg | 0% |
| Saturated fat | 0.017g | 0.04g | 0% |
| Choline | 11.3mg | 9.5mg | 0% |
| Monounsaturated fat | 0.014g | 0.004g | 0% |
| Tryptophan | 0.028mg | 0.012mg | 0% |
| Threonine | 0.098mg | 0.063mg | 0% |
| Isoleucine | 0.106mg | 0.052mg | 0% |
| Leucine | 0.149mg | 0.096mg | 0% |
| Lysine | 0.125mg | 0.078mg | 0% |
| Methionine | 0.027mg | 0.018mg | 0% |
| Phenylalanine | 0.081mg | 0.055mg | 0% |
| Valine | 0.11mg | 0.056mg | 0% |
| Histidine | 0.043mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +66.7% |
| Contains more CarbsCarbs | +18.7% |
| Contains more FatsFats | +200% |
| Contains more OtherOther | +31.3% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -57.5% |
| Contains more Mono. FatMonounsaturated fat | +250% |
| Contains more Poly. FatPolyunsaturated fat | +325.6% |
