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, and Copper.
- Daily need coverage for Vitamin K from 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.
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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 | +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.
| 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 AVitamin A | +43.7% |
| Contains more Vitamin E Vitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
6.5 g
Water:
90.5 g
Other:
0.7 g
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
Saturated Fat:
Sat. Fat
0.067 g
Monounsaturated Fat:
Mono. Fat
0.056 g
Polyunsaturated fat:
Poly. Fat
0.156 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 34kcal | 61kcal |
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| Protein | 1.9g | 1.5g |
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| Fats | 0.4g | 0.3g |
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| Vitamin C | 27mg | 12mg |
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| Net carbs | 4.1g | 12.35g |
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| Carbs | 6.5g | 14.15g |
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| Magnesium | 23mg | 28mg |
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| Calcium | 18mg | 59mg |
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| Potassium | 212mg | 180mg |
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| Iron | 1.22mg | 2.1mg |
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| Sugar | 2.18g | 3.9g |
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| Fiber | 2.4g | 1.8g |
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| Copper | 0.07mg | 0.12mg |
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| Zinc | 0.52mg | 0.12mg |
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| Phosphorus | 49mg | 35mg |
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| Sodium | 17mg | 20mg |
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| Vitamin A | 1160IU | 1667IU |
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| Vitamin A RAE | 83µg |
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| Vitamin E | 0.51mg | 0.92mg |
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| Manganese | 0.137mg | 0.481mg |
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| Selenium | 0.6µg | 1µg |
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| Vitamin B1 | 0.05mg | 0.06mg |
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| Vitamin B2 | 0.09mg | 0.03mg |
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| Vitamin B3 | 0.4mg | 0.4mg | |
| Vitamin B5 | 0.169mg | 0.14mg |
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| Vitamin B6 | 0.072mg | 0.233mg |
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| Vitamin K | 193.4µg | 47µg |
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| Folate | 16µg | 64µg |
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| Choline | 5.3mg | 9.5mg |
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| Saturated Fat | 0.067g | 0.04g |
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| Monounsaturated Fat | 0.056g | 0.004g |
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| Polyunsaturated fat | 0.156g | 0.166g |
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| Tryptophan | 0.021mg | 0.012mg |
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| Threonine | 0.074mg | 0.063mg |
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| Isoleucine | 0.081mg | 0.052mg |
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| Leucine | 0.113mg | 0.096mg |
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| Lysine | 0.095mg | 0.078mg |
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| Methionine | 0.021mg | 0.018mg |
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| Phenylalanine | 0.061mg | 0.055mg |
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| Valine | 0.084mg | 0.056mg |
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| Histidine | 0.033mg | 0.025mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
57%
32%
Minerals Daily Need Coverage Score
17%
26%
Comparison summary
Which food is lower in Sugar?
Welsh onion is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Welsh onion contains less Sodium (difference - 3mg)
Which food is cheaper?
Welsh onion is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.