Leek vs Scallions – Which is Healthier?

Our Verdict

When comparing leek to scallions, we picked the leek.

Why?

In terms of macros, leeks have more carbs while scallions have more fiber, giving scallions the lower glycemic index, but since they’re both already low-GI foods, this round’s a fairly modest win for scallions.

In the category of vitamins, however, leek has more of vitamins B1, B2, B3, B5, B6, B9, and E, while scallions have more of vitamins A, C, and K. Noteworthily, a cup of chopped leek already provides the daily dose of vitamins A and K, and the difference in levels of vitamin C is minimal. All in all, an easy 7:3 win for leeks here, even without taking that into account.

Looking at minerals, leek has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and selenium, while scallions have a little more zinc. Another easy win for leeks.

In other considerations, both of these allium-family plants (i.e., related to garlic) have an abundance of polyphenols, especially kaempferol. So, a tie in this round.

Adding up the sections makes for a clear overall win for leeks, but of course, do enjoy either or both, as diversity is good!

Want to learn more?

You might like to read:

The Many Health Benefits Of Garlic

Take care!