Leek vs Onion: Make Healthy Choices

Where is more calories, protein, carbs - what is more healthy?

Leek - calories, kcal, weight, nutrition
Leek - calories, kcal, weight, nutrition

Onion vs Leek: Nutrition Comparison

per 100gLeekOnion
Calories61 40
Carbohydrates14.15 g9.34 g
Fat0.3 g0.1 g
Dietary fiber1.8 g1.7 g
Protein1.5 g1.1 g
Calcium59 mg23 mg
Magnessium28 mg10 mg
Phosphorus35 mg29 mg
Potassium180 mg146 mg
Sodium20 mg4 mg
Zink1.2 mg0.17 mg
Vitaminium B1 (Thiamine)0.06 mg0.046 mg
Vitaminium B2 (riboflavin)0.03 mg0.027 mg
Vitaminium B3 (Niacin)0.4 mg0.116 mg
Vitaminium B50.14 mg0.123 mg
Vitaminium B60.233 mg0.12 mg
Vitaminium B9 (Folic acid)64 mg19 mg
Vitaminium C12 mg7.4 mg
Vitaminium E0.92 mg0.02 mg
Beta karoten1000 mg1 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%.


  • Calories61
  • Carbohydrates14.15 g
  • Fat0.3 g
  • Dietary fiber1.8 g
  • Protein1.5 g
Leek calories per:
| ounce | single piece | cup | half cup

Calories source

  • 87% CARBS.
  • 9% PROTEIN
  • 4% FAT


  • Calories40
  • Carbohydrates9.34 g
  • Fat0.1 g
  • Dietary fiber1.7 g
  • Protein1.1 g
Onion calories per:
| 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
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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