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  6. Welsh onion vs. Leek

Welsh onion vs. Leek — In-Depth Nutrition Comparison

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How are welsh onion and leek different?

  • Welsh onion is higher in vitamin K and vitamin C; however, leek is richer in manganese, vitamin B6, folate, iron, vitamin A, and copper.
  • Daily need coverage for vitamin K for welsh onion is 122% higher.
  • Welsh onion contains 4 times more zinc than leek. While welsh onion contains 0.52mg of zinc, leek contains only 0.12mg.

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

Infographic

Welsh 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.
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%
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%
Contains more PotassiumPotassium +17.8%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -15%
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%

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 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 +1300%
Contains less Sat. FatSaturated fat -40.3%
~equal in Polyunsaturated fat ~0.166g

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