Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and onion:
Onion has 34% less calories than leek - leek has 61 calories per 100 grams and onion has 40 calories.
For macronutrient ratios, leeks is similar to onion for protein, carbs and fat. Leeks has a macronutrient ratio of 9:87:4 and for onion, 10:88:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Leeks | Onion | |
---|---|---|
Protein | 9% | 10% |
Carbohydrates | 87% | 88% |
Fat | 4% | 2% |
Alcohol | ~ | ~ |
Leeks and onion contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and onion has 9.3g of carbohydrates.
Leeks and onion contain similar amounts of dietary fiber - leek has 1.8g of dietary fiber per 100 grams and onion has 1.7g of dietary fiber.
Leeks and onion contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and onion has 4.2g of sugar.
Leeks and onion contain similar amounts of protein - leek has 1.5g of protein per 100 grams and onion has 1.1g of protein.
Both leeks and onion are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and onion has 0.04g of saturated fat.
Leek has 62% more Vitamin C than onion - leek has 12mg of Vitamin C per 100 grams and onion has 7.4mg of Vitamin C.
Leek has signficantly more Vitamin A than onion - leek has 83ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Leeks and onion contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and onion has 0.02mg of Vitamin E.
Leek has 116 times more Vitamin K than onion - leek has 47ug of Vitamin K per 100 grams and onion has 0.4ug of Vitamin K.
Leek has more niacin and folate. Both leeks and onion contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
Leeks | Onion | |
---|---|---|
Thiamin | 0.06 MG | 0.046 MG |
Riboflavin | 0.03 MG | 0.027 MG |
Niacin | 0.4 MG | 0.116 MG |
Pantothenic acid | 0.14 MG | 0.123 MG |
Vitamin B6 | 0.233 MG | 0.12 MG |
Folate | 64 UG | 19 UG |
Leek is a great source of calcium and it has 157% more calcium than onion - leek has 59mg of calcium per 100 grams and onion has 23mg of calcium.
Leek is a great source of iron and it has 900% more iron than onion - leek has 2.1mg of iron per 100 grams and onion has 0.21mg of iron.
Leeks and onion contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and onion has 146mg of potassium.
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, leek has more kaempferol and myricetin than onion per 100 grams, however, onion contains more quercetin and isorhamnetin than leek per 100 grams.
Leeks | Onion | |
---|---|---|
kaempferol | 2.67 mg | 0.65 mg |
myricetin | 0.22 mg | 0.03 mg |
Quercetin | 0.09 mg | 20.3 mg |
apigenin | ~ | 0.01 mg |
luteolin | ~ | 0.02 mg |
isorhamnetin | ~ | 5.01 mg |
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than onion per 100 grams.
Leeks | Onion | |
---|---|---|
alpha linoleic acid | 0.099 G | 0.004 G |
Total | 0.099 G | 0.004 G |
Comparing omega-6 fatty acids, leek has more linoleic acid than onion per 100 grams.
Leeks | Onion | |
---|---|---|
linoleic acid | 0.067 G | 0.013 G |
Total | 0.067 G | 0.013 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Leeks or Onion .
Leeks g
()
|
Daily Values (%) |
Onion g
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
G % | |
G % |
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5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||