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  6. Welsh onion vs. Leek

Welsh onion vs. Leek — In-Depth Nutrition Comparison

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How are welsh onion and leeks different?

  • Welsh onion is higher in vitamin K and vitamin C; however, leeks are richer in manganese, vitamin B6, folate, iron, and copper.
  • Daily need coverage for vitamin K for welsh onion is 122% higher.
  • Welsh onion contains 4 times more zinc than leeks. While welsh onion contains 0.52mg of zinc, leeks contain only 0.12mg.

Onions, welsh, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Welsh onion vs Leek infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Leek
Leek
6
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 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

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.
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 90% 0% 0% 10% 13% 21% 7.5% 10% 17% 0% 484% 12%
Leek
Leek
5
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 +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 +∞%
Contains more Vitamin EVitamin E +80.4%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +223.6%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Welsh onion Leek DV% diff.
Vitamin K 193.4µg 47µg 122%
Vitamin C 27mg 12mg 17%
Manganese 0.137mg 0.481mg 15%
Vitamin B6 0.072mg 0.233mg 12%
Folate 16µg 64µg 12%
Iron 1.22mg 2.1mg 11%
Vitamin A 83µg 9%
Copper 0.07mg 0.12mg 6%
Vitamin B2 0.09mg 0.03mg 5%
Calcium 18mg 59mg 4%
Zinc 0.52mg 0.12mg 4%
Carbs 6.5g 14.15g 3%
Vitamin E 0.51mg 0.92mg 3%
Fiber 2.4g 1.8g 2%
Phosphorus 49mg 35mg 2%
Calories 34kcal 61kcal 1%
Protein 1.9g 1.5g 1%
Magnesium 23mg 28mg 1%
Potassium 212mg 180mg 1%
Selenium 0.6µg 1µg 1%
Vitamin B1 0.05mg 0.06mg 1%
Vitamin B5 0.169mg 0.14mg 1%
Choline 5.3mg 9.5mg 1%
Protein per 100 calories 5.6g 2.5g N/A
Calories per 10 g protein 179kcal 407kcal N/A
Weight per 100 calories 294g 164g N/A
Fats 0.4g 0.3g 0%
Net carbs 4.1g 12.35g N/A
Sugar 2.18g 3.9g N/A
Sodium 17mg 20mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.067g 0.04g 0%
Monounsaturated fat 0.056g 0.004g 0%
Polyunsaturated fat 0.156g 0.166g 0%
Tryptophan 0.021mg 0.012mg 0%
Threonine 0.074mg 0.063mg 0%
Isoleucine 0.081mg 0.052mg 0%
Leucine 0.113mg 0.096mg 0%
Lysine 0.095mg 0.078mg 0%
Methionine 0.021mg 0.018mg 0%
Phenylalanine 0.061mg 0.055mg 0%
Valine 0.084mg 0.056mg 0%
Histidine 0.033mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Leek
Leek
1
14% 83%
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%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
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
Contains more Mono. FatMonounsaturated fat +1300%
Contains less Sat. FatSaturated fat -40.3%
~equal in Polyunsaturated fat ~0.166g

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.