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  6. Scallion vs. Leek

Scallion vs. Leek — In-Depth Nutrition Comparison

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What are the differences between scallions and leeks?

  • Scallions are higher in vitamin K and vitamin C, yet leeks are higher in manganese, vitamin A, vitamin B6, and iron.
  • Scallions' daily need coverage for vitamin K is 133% more.
  • Scallions have 2 times more vitamin C than leeks. While scallions have 18.8mg of vitamin C, leeks have only 12mg.

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

Infographic

Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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%
Contains more CalciumCalcium +22%
Contains more PotassiumPotassium +53.3%
Contains more ZincZinc +225%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +40%
Contains more IronIron +41.9%
Contains more CopperCopper +44.6%
Contains more ManganeseManganese +200.6%
Contains more SeleniumSelenium +66.7%
~equal in Phosphorus ~35mg

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 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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +22%
Contains more FatsFats +57.9%
Contains more CarbsCarbs +92.8%
Contains more OtherOther +29.6%
~equal in Water ~83g

Fat Type Comparison

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

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