Leek vs Onion: Make Healthy Choices
Where is more calories, protein, carbs - what is more healthy?
Onion vs Leek: Nutrition Comparison
| per 100g | Leek | Onion |
|---|---|---|
| Calories | 61 | 40 |
| Carbohydrates | 14.15 g | 9.34 g |
| Fat | 0.3 g | 0.1 g |
| Dietary fiber | 1.8 g | 1.7 g |
| Protein | 1.5 g | 1.1 g |
| Calcium | 59 mg | 23 mg |
| Magnessium | 28 mg | 10 mg |
| Phosphorus | 35 mg | 29 mg |
| Potassium | 180 mg | 146 mg |
| Sodium | 20 mg | 4 mg |
| Zink | 1.2 mg | 0.17 mg |
| Vitaminium B1 (Thiamine) | 0.06 mg | 0.046 mg |
| Vitaminium B2 (riboflavin) | 0.03 mg | 0.027 mg |
| Vitaminium B3 (Niacin) | 0.4 mg | 0.116 mg |
| Vitaminium B5 | 0.14 mg | 0.123 mg |
| Vitaminium B6 | 0.233 mg | 0.12 mg |
| Vitaminium B9 (Folic acid) | 64 mg | 19 mg |
| Vitaminium C | 12 mg | 7.4 mg |
| Vitaminium E | 0.92 mg | 0.02 mg |
| Beta karoten | 1000 mg | 1 mg |
More Calories in Leek
At first glance, you can see that in leek is much more calories than in onion.
Leek has 61 kcal per 100g and onion 40 kcal per 100g so it is pretty easy to calculate that the difference is about 53%.
In leek and in onion most calories came from carbs.
See tables below to compare leek with onion in details.
Leek And Onion Nutrition Difference
- Calories:
leek - 53% more than onion - Carbohydrates:
leek - 51% more than onion - Fat:
leek - 200% more than onion - Dietary fiber:
leek - 6% more than onion - Protein:
leek - 36% more than onion
More protein in leek
It is aslo easy to see see that in leek is more protein than in onion.
There is 1.1g per 100g of onion and 1.5g per 100g of leek so using simple math we can see that difference is about 36%.
More carbohydrates in leek
In leek is more carbohydrates than in onion.
There is 9.34g/100g of carbohydrates in onion and 14.15g/100g in leek so let me do the math for you again - difference is about 51%.
More fat in leek
In leek is more fats than in onion.
The tables above show us that there is 0.1g/100g of fats in onion and 0.3g/100g in leek. In this case difference is about 200%.
Leek
61kcal- Calories61
- Carbohydrates14.15 g
- Fat0.3 g
- Dietary fiber1.8 g
- Protein1.5 g
100g | ounce | single piece | cup | half cup
Calories source
- 87% CARBS.
- 9% PROTEIN
- 4% FAT
Onion
40kcal- Calories40
- Carbohydrates9.34 g
- Fat0.1 g
- Dietary fiber1.7 g
- Protein1.1 g
100g | ounce | single piece | slice | cup | sliced
Calories source
- 88% CARBS
- 10% PROTEIN
- 2% FAT
Vitamins: onion vs leek
- Vitaminium B1 (Thiamine):
leek - 30% more than onion - Vitaminium B2 (riboflavin):
leek - 11% more than onion - Vitaminium B3 (Niacin):
leek - 245% more than onion - Vitaminium B5:
leek - 14% more than onion - Vitaminium B6:
leek - 94% more than onion - Vitaminium B9 (Folic acid):
leek - 237% more than onion - Vitaminium C:
leek - 62% more than onion - Vitaminium E:
leek - 4500% more than onion - Beta karoten:
leek - 99900% more than onion
Minerals: leek vs onion
- Calcium:
leek - 157% more than onion - Magnessium:
leek - 180% more than onion - Phosphorus:
leek - 21% more than onion - Potassium:
leek - 23% more than onion - Sodium:
leek - 400% more than onion - Zink:
leek - 606% more than onion
Compares of leek
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Compares of onion
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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