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Leek vs. Shallot — In-Depth Nutrition Comparison

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Summary of differences between leeks and shallots

  • Leeks have more vitamin K, iron, vitamin A, manganese, folate, and vitamin E; however, shallots are higher in vitamin B6 and fiber.
  • Leeks cover your daily need for vitamin K 39% more than shallots.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Shallots, raw.

Infographic

Leek vs Shallot 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
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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +59.5%
Contains more IronIron +75%
Contains more CopperCopper +36.4%
Contains more ManganeseManganese +64.7%
Contains more PotassiumPotassium +85.6%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +71.4%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +20%

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
7
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 27% 0% 0% 0.8% 15% 4.6% 3.8% 17% 80% 0% 2% 26%
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%
Contains more Vitamin B5Vitamin B5 +107.1%
Contains more Vitamin B6Vitamin B6 +48.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Shallot DV% diff.
Vitamin K 47µg 0.8µg 39%
Iron 2.1mg 1.2mg 11%
Vitamin A 83µg 0µg 9%
Vitamin B6 0.233mg 0.345mg 9%
Manganese 0.481mg 0.292mg 8%
Folate 64µg 34µg 8%
Fiber 1.8g 3.2g 6%
Vitamin E 0.92mg 0.04mg 6%
Potassium 180mg 334mg 5%
Vitamin C 12mg 8mg 4%
Copper 0.12mg 0.088mg 4%
Phosphorus 35mg 60mg 4%
Zinc 0.12mg 0.4mg 3%
Vitamin B5 0.14mg 0.29mg 3%
Protein 1.5g 2.5g 2%
Magnesium 28mg 21mg 2%
Calcium 59mg 37mg 2%
Calories 61kcal 72kcal 1%
Carbs 14.15g 16.8g 1%
Vitamin B2 0.03mg 0.02mg 1%
Vitamin B3 0.4mg 0.2mg 1%
Polyunsaturated fat 0.166g 0.039g 1%
Protein per 100 calories 2.5g 3.5g N/A
Calories per 10 g protein 407kcal 288kcal N/A
Weight per 100 calories 164g 139g N/A
Fats 0.3g 0.1g 0%
Net carbs 12.35g 13.6g N/A
Sugar 3.9g 7.87g N/A
Sodium 20mg 12mg 0%
Selenium 1µg 1.2µg 0%
Vitamin B1 0.06mg 0.06mg 0%
Choline 9.5mg 11.3mg 0%
Saturated fat 0.04g 0.017g 0%
Monounsaturated fat 0.004g 0.014g 0%
Tryptophan 0.012mg 0.028mg 0%
Threonine 0.063mg 0.098mg 0%
Isoleucine 0.052mg 0.106mg 0%
Leucine 0.096mg 0.149mg 0%
Lysine 0.078mg 0.125mg 0%
Methionine 0.018mg 0.027mg 0%
Phenylalanine 0.055mg 0.081mg 0%
Valine 0.056mg 0.11mg 0%
Histidine 0.025mg 0.043mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more FatsFats +200%
Contains more ProteinProtein +66.7%
Contains more CarbsCarbs +18.7%
~equal in Water ~79.8g

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 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Poly. FatPolyunsaturated fat +325.6%
Contains less Sat. FatSaturated fat -57.5%
Contains more Mono. FatMonounsaturated fat +250%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.