First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Leeks | Onions |
| Nutrient | leeks | onions |
| Protein | 5g | 6g |
| Carbohydrate | 49g | 47g |
| Fiber | 6g | 9g |
| Fat | 1g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | leeks | onions |
| Choline | 0% | 7% |
| Vitamin A | 42% | 0% |
| Vitamin C | 36% | 49% |
| Vitamin E | 27% | 1% |
| Vitamin K | 205% | 3% |
Leeks have significantly more Vitamins A, E, K than onions. Onions have significantly more Vitamins C than leeks. Leeks are a good source of Vitamin E, Vitamin C, Magnesium, Calcium. Leeks are a great source of Vitamin A, Vitamin B6. Leeks are an excellent source of Vitamin K, Iron. Onions are a good source of Thiamin, Potassium, Calcium, Phosphorus. Onions are a great source of Vitamin C, Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | leeks | onions |
| Vitamin B1 | 17% | 23% |
| Vitamin B2 | 12% | 12% |
| Vitamin B3 | 11% | 5% |
| Vitamin B5 | 9% | 12% |
| Vitamin B6 | 66% | 55% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | leeks | onions |
| Sodium | 106% | 1% |
| Potasium | 16% | 21% |
| Calcium | 39% | 23% |
| Magnesium | 26% | 14% |
| Phosphorus | 19% | 25% |
| Iron | 118% | 18% |
| Manganese | 69% | 28% |
| Selenium | 7% | 6% |
| Copper | 40% | 20% |
| Zinc | 4% | 9% |