Leeks vs. Shallot
Nutrition comparison of Leeks and Shallot
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
shallot
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and shallot:
- Leek has more niacin.
- Leek has signficantly more Vitamin A than shallot.
- Leek is a great source of calcium and iron.
- Shallot is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Shallot (Shallots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leeks and shallot contain similar amounts of calories - leek has 61 calories per 100 grams and shallot has 72 calories.
For macronutrient ratios, leeks is lighter in protein, heavier in fat and similar to shallot for carbs. Leeks has a macronutrient ratio of 9:86:5 and for shallot, 15:85:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Shallot | |
|---|---|---|
| Protein | 9% | 15% |
| Carbohydrates | 86% | 85% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and shallot contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and shallot has 16.8g of carbohydrates.
dietary fiber
Shallot is an excellent source of dietary fiber and it has 78% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and shallot has 3.2g of dietary fiber.
sugar
Leeks and shallot contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and shallot has 7.9g of sugar.
Protein
protein
Leeks and shallot contain similar amounts of protein - leek has 1.5g of protein per 100 grams and shallot has 2.5g of protein.
Fat
saturated fat
Both leeks and shallot are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and shallot has 0.02g of saturated fat.
Vitamins
Vitamin C
Leek has 50% more Vitamin C than shallot - leek has 12mg of Vitamin C per 100 grams and shallot has 8mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than shallot - leek has 83ug of Vitamin A per 100 grams and shallot does not contain significant amounts.
Vitamin E
Leeks and shallot contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and shallot has 0.04mg of Vitamin E.
Vitamin K
Leek has 57 times more Vitamin K than shallot - leek has 47ug of Vitamin K per 100 grams and shallot has 0.8ug of Vitamin K.
The B Vitamins
Leek has more niacin. Both leeks and shallot contain significant amounts of thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
| Leeks | Shallot | |
|---|---|---|
| Thiamin | 0.06 MG | 0.06 MG |
| Riboflavin | 0.03 MG | 0.02 MG |
| Niacin | 0.4 MG | 0.2 MG |
| Pantothenic acid | 0.14 MG | 0.29 MG |
| Vitamin B6 | 0.233 MG | 0.345 MG |
| Folate | 64 UG | 34 UG |
Minerals
calcium
Leek is a great source of calcium and it has 59% more calcium than shallot - leek has 59mg of calcium per 100 grams and shallot has 37mg of calcium.
iron
Leek is a great source of iron and it has 75% more iron than shallot - leek has 2.1mg of iron per 100 grams and shallot has 1.2mg of iron.
potassium
Shallot is an excellent source of potassium and it has 86% more potassium than leek - leek has 180mg of potassium per 100 grams and shallot has 334mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than shallot per 100 grams.
| Leeks | Shallot | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.002 G |
| Total | 0.099 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, both leeks and shallot contain significant amounts of linoleic acid.
| Leeks | Shallot | |
|---|---|---|
| linoleic acid | 0.067 G | 0.037 G |
| Total | 0.067 G | 0.037 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Leeks g
()
|
Daily Values (%) |
Shallot g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does leeks or shallot contain more calories in 100 grams?Leeks and shallot contain similar amounts of calories - leek has 61 calories in 100g and shallot has 72 calories.
Does leeks or shallot have more carbohydrates?
By weight, leeks and shallot contain similar amounts of carbs - leek has 14.2g of carbs for 100g and shallot has 16.8g of carbohydrates.
Does leeks or shallot contain more potassium?
Shallot is a rich source of potassium and it has 90% more potassium than leek - leek has 180mg of potassium in 100 grams and shallot has 334mg of potassium.