Leeks vs. Onion

Nutrition comparison of Leeks and Onion


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:

  • Leek has more niacin and folate.
  • Leek has signficantly more Vitamin A than onion.
  • Leek is a great source of calcium and iron.
Detailed nutritional comparison of leeks and onion is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.


Image of Leeks src
Image of Onion src

Calories and Carbs

calories

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 9:86:5 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Leeks Onion
Protein 9% 11%
Carbohydrates 86% 87%
Fat 5% 3%
Alcohol ~ ~

carbohydrates

Leeks and onion contain similar amounts carbs - leek has 14.2g of total carbs per 100 grams and onion has 9.3g of carbohydrates.

dietary fiber

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.

sugar

Leeks and onion contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and onion has 4.2g of sugar.



Protein

protein

Leeks and onion contain similar amounts of protein - leek has 1.5g of protein per 100 grams and onion has 1.1g of protein.

Fat

saturated fat

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.

Vitamins

Vitamin C

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.

Vitamin A

Leek has signficantly more Vitamin A than onion - leek has 83ug of Vitamin A per 100 grams and onion does not contain significant amounts.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

Leeks and onion contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and onion has 146mg of potassium.

Antioxidants and Phytonutrients

flavonoids

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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Leeks Onion
beta-carotene 1000 UG 1 UG
lutein + zeaxanthin 1900 UG 4 UG

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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.

Note: The specific food items compared are: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Onion (Onions, raw) .

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G Water G
G Starch G
G Alcohol G