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Leek vs. Scallion — In-Depth Nutrition Comparison

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What are the differences between leeks and scallions?

  • Leeks are higher in manganese, vitamin A, vitamin B6, and iron, yet scallions are higher in vitamin K and vitamin C.
  • Scallions' daily need coverage for vitamin K is 133% more.
  • Leeks have 4 times more vitamin B6 than scallions. While leeks have 0.233mg of vitamin B6, scallions have only 0.061mg.

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

Infographic

Leek vs Scallion 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.
Leek
Leek
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +41.9%
Contains more CopperCopper +44.6%
Contains more ManganeseManganese +200.6%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +53.3%
Contains more ZincZinc +225%
Contains less SodiumSodium -20%
~equal in Phosphorus ~37mg

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.
Leek
Leek
4
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%
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 63% 0% 17% 11% 14% 18% 9.8% 4.5% 14% 0% 518% 48%
Contains more Vitamin AVitamin A +66%
Contains more Vitamin EVitamin E +67.3%
Contains more Vitamin B5Vitamin B5 +86.7%
Contains more Vitamin B6Vitamin B6 +282%
Contains more Vitamin CVitamin C +56.7%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more Vitamin KVitamin K +340.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Leek Scallion DV% diff.
Vitamin K 47µg 207µg 133%
Manganese 0.481mg 0.16mg 14%
Vitamin B6 0.233mg 0.061mg 13%
Vitamin C 12mg 18.8mg 8%
Iron 2.1mg 1.48mg 8%
Copper 0.12mg 0.083mg 4%
Vitamin A 83µg 50µg 4%
Vitamin B2 0.03mg 0.08mg 4%
Potassium 180mg 276mg 3%
Fiber 1.8g 2.6g 3%
Carbs 14.15g 7.34g 2%
Magnesium 28mg 20mg 2%
Zinc 0.12mg 0.39mg 2%
Vitamin E 0.92mg 0.55mg 2%
Calories 61kcal 32kcal 1%
Protein 1.5g 1.83g 1%
Calcium 59mg 72mg 1%
Selenium 1µg 0.6µg 1%
Vitamin B3 0.4mg 0.525mg 1%
Vitamin B5 0.14mg 0.075mg 1%
Choline 9.5mg 5.7mg 1%
Polyunsaturated fat 0.166g 0.074g 1%
Protein per 100 calories 2.5g 5.7g N/A
Calories per 10 g protein 407kcal 175kcal N/A
Weight per 100 calories 164g 313g N/A
Fats 0.3g 0.19g 0%
Net carbs 12.35g 4.74g N/A
Sugar 3.9g 2.33g N/A
Phosphorus 35mg 37mg 0%
Sodium 20mg 16mg 0%
Vitamin B1 0.06mg 0.055mg 0%
Folate 64µg 64µg 0%
Saturated fat 0.04g 0.032g 0%
Monounsaturated fat 0.004g 0.027g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.063mg 0.072mg 0%
Isoleucine 0.052mg 0.077mg 0%
Leucine 0.096mg 0.109mg 0%
Lysine 0.078mg 0.091mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.055mg 0.059mg 0%
Valine 0.056mg 0.081mg 0%
Histidine 0.025mg 0.032mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more FatsFats +57.9%
Contains more CarbsCarbs +92.8%
Contains more OtherOther +29.6%
Contains more ProteinProtein +22%
~equal in Water ~89.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +124.3%
Contains less Sat. FatSaturated fat -20%
Contains more Mono. FatMonounsaturated fat +575%

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