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Leek vs. Onion — In-Depth Nutrition Comparison

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How are leeks and onions different?

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

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

Infographic

Leek vs Onion infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains more ZincZinc +41.7%
Contains less SodiumSodium -80%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Leek
Leek
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Onion
Onion
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 25% 0% 0% 0.4% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14%
Contains more Vitamin CVitamin C +62.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B1Vitamin B1 +30.4%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.027mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Onion DV% diff.
Vitamin K 47µg 0.4µg 39%
Iron 2.1mg 0.21mg 24%
Manganese 0.481mg 0.129mg 15%
Folate 64µg 19µg 11%
Copper 0.12mg 0.039mg 9%
Vitamin A 83µg 0µg 9%
Vitamin B6 0.233mg 0.12mg 9%
Vitamin E 0.92mg 0.02mg 6%
Vitamin C 12mg 7.4mg 5%
Magnesium 28mg 10mg 4%
Calcium 59mg 23mg 4%
Carbs 14.15g 9.34g 2%
Vitamin B3 0.4mg 0.116mg 2%
Fructose 1.29g 2%
Calories 61kcal 40kcal 1%
Protein 1.5g 1.1g 1%
Potassium 180mg 146mg 1%
Phosphorus 35mg 29mg 1%
Sodium 20mg 4mg 1%
Selenium 1µg 0.5µg 1%
Vitamin B1 0.06mg 0.046mg 1%
Choline 9.5mg 6.1mg 1%
Polyunsaturated fat 0.166g 0.017g 1%
Protein per 100 calories 2.5g 2.8g N/A
Calories per 10 g protein 407kcal 364kcal N/A
Weight per 100 calories 164g 250g N/A
Fats 0.3g 0.1g 0%
Net carbs 12.35g 7.64g N/A
Sugar 3.9g 4.24g N/A
Fiber 1.8g 1.7g 0%
Zinc 0.12mg 0.17mg 0%
Vitamin B2 0.03mg 0.027mg 0%
Vitamin B5 0.14mg 0.123mg 0%
Saturated fat 0.04g 0.042g 0%
Monounsaturated fat 0.004g 0.013g 0%
Tryptophan 0.012mg 0.014mg 0%
Threonine 0.063mg 0.021mg 0%
Isoleucine 0.052mg 0.014mg 0%
Leucine 0.096mg 0.025mg 0%
Lysine 0.078mg 0.039mg 0%
Methionine 0.018mg 0.002mg 0%
Phenylalanine 0.055mg 0.025mg 0%
Valine 0.056mg 0.021mg 0%
Histidine 0.025mg 0.014mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
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
Contains more ProteinProtein +36.4%
Contains more FatsFats +200%
Contains more CarbsCarbs +51.5%
~equal in Water ~89.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Poly. FatPolyunsaturated fat +876.5%
Contains more Mono. FatMonounsaturated fat +225%
~equal in Saturated fat ~0.042g

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