Leek vs White Onions: Nutrition & Calories Compare



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

Leek vs White onion
Nutrition Facts

Leek
Serving size:
  change
one leek (160g)cup (104g)half cup (52g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
White Onion
Serving size:
  change
one white onion (110g)cup (225g)half cup (112.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Leek vs White Onion 100g Compare


per 100gLeekWhite onions
Calories61 38
Carbohydrates14.15 g8.61 g
Fat0.3 g0.05 g
Dietary fiber1.8 g1.9 g
Protein1.5 g0.83 g
Calcium59 mg15 mg
Iron2.1 mg0.28 mg
Magnessium28 mg9 mg
Phosphorus35 mg34 mg
Potassium180 mg182 mg
Sodium20 mg1 mg
Zink1.2 mg0.2 mg
Vitaminium C12 mg8.2 mg

Leek vs. White Onions: A Culinary Comparison

When it comes to the allium family, leeks and white onions stand out for their unique flavors and culinary uses. But there's more to these vegetables than meets the eye. Leeks, with their long, white stalks and green tops, offer a milder, sweeter taste compared to the more pungent and sharp flavor of white onions. Beyond taste, these vegetables have fascinating histories and nutritional profiles that might surprise you.

A Peek into Their Past

Leeks have been cultivated since ancient times and were prized by the Egyptians, Greeks, and Romans for their health benefits and flavors. The Roman Emperor Nero famously consumed leeks in large quantities, believing they would improve his singing voice. On the other hand, onions have been a staple in human diets for over 7,000 years, revered not just for their flavor but also for their supposed medicinal properties. In the Middle Ages, onions were even used as currency and as gifts.

Nutritional Nuggets

When comparing the nutritional content of leeks and white onions, it's evident that both are low in calories but rich in vitamins and minerals. Leeks contain 61 calories per 100 grams, slightly higher than the 38 calories found in white onions. Despite this, both are excellent sources of dietary fiber, vitamins, and minerals. For instance, leeks are particularly rich in vitamin A, offering 1667 IU per 100 grams, and have a notable amount of iron (2.1mg) and magnesium (28mg). White onions, while lower in calories, still pack a punch with 182mg of potassium and a modest amount of vitamin C (8.2mg).

Flavor and Culinary Uses

The flavor profiles of leeks and white onions set them apart in the culinary world. Leeks, with their delicate and sweet flavor, are often used to add depth to soups, stews, and leek-based dishes like the classic French leek pie, quiche aux poireaux. White onions, known for their sharpness and intensity, are versatile and can be used both raw and cooked in a myriad of dishes, from salsas to stir-fries, bringing a more pronounced onion flavor to the table.

What About Cooking?

Cooking with leeks and white onions can transform a dish. Leeks require careful cleaning to remove any dirt trapped between their layers and are typically cut into slices or strips for cooking. They soften beautifully when sautéed, becoming almost meltingly tender. White onions, on the other hand, develop a sweet, caramelized flavor when cooked slowly, and their sharpness becomes milder, enhancing the overall flavor profile of a dish.

Final Thoughts

Leeks and white onions, though similar in some nutritional aspects, offer distinct flavors and benefits that can elevate your cooking. Whether you're aiming for the sweet and subtle undertones of leeks or the robust sharpness of white onions, incorporating these alliums into your diet is not only a boon for your health but also a journey through history and flavor. Next time you're in the kitchen, consider the unique qualities of each and how they can complement your culinary creations.

Leek 100g

61kcal

Calories source

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

White onions 100g

38kcal

Calories source

  • 90% CARBS
  • 9% PROTEIN
  • 1% FAT
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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