Leeks vs Onions
Leeks have more of nearly everything measured here: per 100 g raw, 47 µg of vitamin K against 0.4 µg, and 2.1 mg of iron against 0.21 mg. Onions have fewer calories, at 40 against 61 kcal, and no nutrient where they clearly lead.
Where they differ
Per 100 g, the amount in each food. Only differences of at least 25%.
More in leeks
- Vitamin K47 µg vs 0.4 µg
- Manganese0.48 mg vs 0.13 mg
- Vitamin B964 µg vs 19 µg
- Iron2.1 mg vs 0.21 mg
- Copper0.12 mg vs 0.04 mg
More in onions
No nutrient stands out against leeks.
USDA records compared: Leeks, (bulb and lower leaf-portion), raw; Onions, raw.
| Per servingPer 100 g | Leeksper 1 leek (89 g) | Onionsper 1 medium (110 g) |
|---|---|---|
| Calories | 54 kcal | 44 kcal |
| Protein | 1.34 g (3%) (higher) | 1.21 g (2%) |
| Carbohydrates | 12.6 g (5%) (higher) | 10.3 g (4%) |
| Fiber | 1.6 g (6%) | 1.87 g (7%) (higher) |
| Sugars | 3.47 g | 4.66 g (higher) |
| Total fat | 0.27 g (<1%) (higher) | 0.11 g (<1%) |
| Saturated fat | 0.04 g (<1%) | 0.05 g (<1%) (higher) |
| Vitamin K | 41.8 µg (35%) (higher) | 0.4 µg (<1%) |
| Manganese | 0.43 mg (19%) (higher) | 0.14 mg (6%) |
| Folate | 57 µg (14%) (higher) | 20.9 µg (5%) |
| Vitamin B6 | 0.21 mg (12%) (higher) | 0.13 mg (8%) |
| Copper | 0.11 mg (12%) (higher) | 0.04 mg (5%) |
| Vitamin C | 10.7 mg (12%) (higher) | 8.14 mg (9%) |
| Calories | 61 kcal | 40 kcal |
| Protein | 1.5 g (3%) (higher) | 1.1 g (2%) |
| Carbohydrates | 14.2 g (5%) (higher) | 9.34 g (3%) |
| Fiber | 1.8 g (6%) (higher) | 1.7 g (6%) |
| Sugars | 3.9 g | 4.24 g (higher) |
| Total fat | 0.3 g (<1%) (higher) | 0.1 g (<1%) |
| Saturated fat | 0.04 g (<1%) | 0.04 g (<1%) (higher) |
| Vitamin K | 47 µg (39%) (higher) | 0.4 µg (<1%) |
| Manganese | 0.48 mg (21%) (higher) | 0.13 mg (6%) |
| Folate | 64 µg (16%) (higher) | 19 µg (5%) |
| Vitamin B6 | 0.23 mg (14%) (higher) | 0.12 mg (7%) |
| Copper | 0.12 mg (13%) (higher) | 0.04 mg (4%) |
| Vitamin C | 12 mg (13%) (higher) | 7.4 mg (8%) |
| Energy | 227 kJ / 54 kcal | 184 kJ / 44 kcal |
| Protein | 1.34 g (3%) (higher) | 1.21 g (2%) |
| Carbohydrates | 12.6 g (5%) (higher) | 10.3 g (4%) |
| Fiber | 1.6 g | 1.87 g (higher) |
| Sugars | 3.47 g (4%) | 4.66 g (5%) (higher) |
| Total fat | 0.27 g (<1%) (higher) | 0.11 g (<1%) |
| Saturated fat | 0.04 g (<1%) | 0.05 g (<1%) (higher) |
| Vitamin K | 41.8 µg (56%) (higher) | 0.4 µg (<1%) |
| Vitamin B9 | 57 µg (28%) (higher) | 20.9 µg (10%) |
| Manganese | 0.43 mg (21%) (higher) | 0.14 mg (7%) |
| Vitamin B6 | 0.21 mg (15%) (higher) | 0.13 mg (9%) |
| Iron | 1.87 mg (13%) (higher) | 0.23 mg (2%) |
| Vitamin C | 10.7 mg (13%) (higher) | 8.14 mg (10%) |
| Energy | 255 kJ / 61 kcal | 167 kJ / 40 kcal |
| Protein | 1.5 g (3%) (higher) | 1.1 g (2%) |
| Carbohydrates | 14.2 g (5%) (higher) | 9.34 g (4%) |
| Fiber | 1.8 g (higher) | 1.7 g |
| Sugars | 3.9 g (4%) | 4.24 g (5%) (higher) |
| Total fat | 0.3 g (<1%) (higher) | 0.1 g (<1%) |
| Saturated fat | 0.04 g (<1%) | 0.04 g (<1%) (higher) |
| Vitamin K | 47 µg (63%) (higher) | 0.4 µg (<1%) |
| Vitamin B9 | 64 µg (32%) (higher) | 19 µg (10%) |
| Manganese | 0.48 mg (24%) (higher) | 0.13 mg (6%) |
| Vitamin B6 | 0.23 mg (17%) (higher) | 0.12 mg (9%) |
| Iron | 2.1 mg (15%) (higher) | 0.21 mg (2%) |
| Vitamin C | 12 mg (15%) (higher) | 7.4 mg (9%) |
● = higher amount. Source: USDA FoodData Central (FDC 169246, 170000).