Leeks vs Green Onions: Key Differences and Uses
Leeks and green onions, while similar in appearance, serve different purposes in the kitchen. let’s examine their differences.
Leeks have a mild, sweet flavor that becomes creamy when cooked, making them ideal for soups and stews. Green onions, or scallions, offer a sharper, more pungent taste and are often used raw as a garnish or in salads.
Both vegetables belong to the allium family, sharing their lineage with garlic and shallots. The difference in their size and taste profile sets them apart, with leeks typically growing larger and having a more substantial white base.
Leaks provide more b vitamins and minerals. Green onions provide more vitamin C and fewer calories and carbohydrates.
This article will take a close look at their differences including nutrients, prices, test, texture, cooking uses and storage.
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Classification and Taxonomy
Leeks and green onions belong to the Allium family, but they occupy different positions within the classification system. This section explores their taxonomy in detail.
Leek Classification
Leeks (Allium ampeloprasum var. porrum) are a part of the Amaryllidaceae family. They fall under the genus Allium, which includes other well-known plants such as garlic and onions.
Leeks are biennials but are often grown as annuals for culinary purposes. Their close relatives include kurrat and elephant garlic. The botanical name highlights their specific variety, distinct from other Allium species due to their thick, cylindrical stalks and mild flavor.
Green Onion Classification
Green onions (Allium fistulosum) are also members of the Amaryllidaceae family. They belong to the genus Allium and are commonly known as spring onions or scallions.
Unlike leeks, green onions are usually perennial, and their classification emphasizes their hollow, tubular leaves. Green onions are differentiated from bulbing onions, though they share the same genus. This renders them unique in both appearance and culinary application.
Size, Shape and Color
Leeks and green onions differ significantly in their physical appearance and their size and shape, each with distinct characteristics. These differences are important for culinary uses and identification.
Physical Appearance
Leeks have a white base that transitions to a light green and then to a dark green as it moves up the stalk. They have broad, flat leaves that fan out, creating a dense cluster.
Green onions, commonly known as scallions, have a slender white base that seamlessly blends into hollow green tubular leaves. The leaves of green onions are more cylindrical and less densely packed compared to leeks.
While leeks look more robust and sturdy, green onions appear delicate and thin. These visual traits make it easy to distinguish between the two in a market or garden setting.
Size and Shape
Leeks are generally larger and can grow to be quite substantial in both length and girth. Their base can reach a diameter of up to 2 inches, and the stalks can extend up to 14 inches long.
Green onions are more petite, often measuring around 12 inches in total length. The diameter of the white base is much slimmer, typically around 1/2 inch.
Leeks have a more cylindrical shape that maintains a relatively consistent width along the stalk, while green onions are thinner and taper slightly as they grow. The size and shape distinctions are key for understanding how these vegetables are used in cooking recipes.
Culinary Uses
Leeks and green onions both serve unique roles in the kitchen, adding distinct flavors to various dishes.
Leeks in Cooking
Leeks are often used in soups, stews, and casseroles. They add a subtle, sweet onion flavor that becomes richer when cooked. Potato leek soup, for example, is a classic dish where the leeks’ soft texture and mild taste shine.
Thinly sliced leeks can be sautéed with butter and used as a base for risottos. In addition, roasted leeks paired with meats provide a delightful contrast in texture and taste.
Braised leeks, slow-cooked in broth, make a soft and savory side dish.
Green Onions in Cooking
Green onions, or scallions, are more versatile and often used raw in salads, salsas, and garnishes. They add a sharp, fresh flavor and a crisp texture.
Chopped green onions sprinkled over baked potatoes bring a burst of color and taste.
In stir-frying, they can be quickly cooked to retain their crunch. They are also common in Asian dishes, such as dumplings, where they enhance the filling’s flavor.
Additionally, green onions work well in marinades and dressings, where their bright taste can permeate the dish.
Flavor Profile
Leeks have a mild and slightly sweet flavor. Their taste becomes more subtle when cooked, making them an excellent background ingredient in various dishes. They lack the bite of stronger onions, providing a gentle flavor boost.
Green onions have a sharper, more pronounced taste. The white part is more pungent and onion-like, while the greener tops are milder.
Their crisp texture and bright flavor are well-suited for dishes needing both visual appeal and a fresh taste.
Taste Poll
I wanted to conduct original research and get the opinion of real people like you. So I reached out to some of my clients, readers and members of food groups and asked, which of the two, leeks and green onions, tastes better?
- 40% said they preferred the taste of leeks.
- 52% said they preferred the taste of green onions.
- 8% said it depended on their mood or it didn’t matter.
Nutritional Content
Leeks and green onions each offer unique nutritional benefits, while also presenting some dietary considerations.
The table below is a side-by-side comparison of their nutrients.
| Leeks – Raw (100 g) | Green Onions – Raw (100 g) | |
| Calories | 61 | 27 |
| Protein | 1.50 g | 0.97 g |
| Carbohydrates | 14.2 g | 5.74 g |
| Fiber | 1.8 g | 1.8 g |
| Fat | 0.30 g | 0.47 g |
| Sugar | 3.90 g | 3.91 g |
| Vitamin A | 1,670 IU | 4,000 IU |
| Beta-carotene | 1,000 mcg | 2,400 mcg |
| Vitamin C | 12.0 mg | 13.4 mg |
| Vitamin B6 | 0.23 mg | 0.09 mg |
| Vitamin B9 (Folate) | 64 mcg | 30 mcg |
| Vitamin B1 (Thiamin) | 0.06 mg | 0.03 mg |
| Vitamin B2 (Riboflavin) | 0.03 mg | 0.03mg |
| Vitamin B3 (Niacin) | 0.40 mg | 0.33 mg |
| Vitamin B5 (Pantothenic Acid) | 0.14 mg | 0.14 mg |
| Magnesium | 28 mg | 16 mg |
| Phosphorous | 35 mg | 25 mg |
| Potassium | 180 mg | 159 mg |
| Iron | 2.10 mg | 0.51 mg |
| Copper | 0.12 mg | 0.03 mg |
| Calcium | 59 mg | 52 mg |
| Zinc | 0.12 mg | 0.20 mg |
Leeks provide more protein, carbohydrates, B6, folate, thiamin, niacin, magnesium, phosphorus, potassium, iron, copper and calcium.
Green onions provide more vitamin A, vitamin C and zinc. Both provide a similar number of riboflavin and B5.
Health Benefits
Leeks are high in vitamins A, C, and K. They are also a good source of folate, manganese, vitamin B6, iron, and fiber. These nutrients support immune function, bone health, and red blood cell formation.
Green onions are rich in vitamins C and K. They contain a moderate amount of fiber, as well. The sulfur compounds in green onions can have anti-inflammatory properties. Both vegetables contribute to a healthy diet when included in regular meals.
Dietary Considerations
Green onions are low in calories and easier to digest. People with certain allergies or digestive issues might prefer them. Both can be included in a variety of diets and can be eaten raw or cooked.
Gluten Free
This goal is an easy one to determine. For people who have celiac disease, whether one food contains gluten will automatically make the decision which to choose.
Some people prefer following a gluten free diet, therefore it’s important also. Let’s answer which one of the two is gluten free.
Leeks and green onions are gluten free. Therefore, both foods are good options for a gluten free diet.
Keto Diets or Low-carb
If you’re considering one of these diets or currently consuming low-carb foods, the number of carbs may make a huge difference in your choice. Therefore, let’s examine which one has more carbohydrates.
Leeks have 14.2 grams of carbohydrates, and green onions have 5.74 per 100 grams. Green onions provides 8.46 fewer carbohydrates per 100 grams making it better for low-carb diets.
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Weight Loss
The number of calories per serving matters a whole bunch if weight loss is the goal. Let’s examine how many calories per serving each contain.
Leeks have 61 calories, and green onions have 27 calories per 100 grams. Green onion provides 34 less calories per 100 grams making it better for weight loss.
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Storage Tips
When selecting leeks or green onions, look for vibrant green tops and firm white bases.
- Leeks: Avoid those with yellowing leaves or slimy sections. Opt for smaller leeks as they have a more tender texture.
- Green Onions: Choose bunches with crisp, bright green tops and avoid any wilted or browned leaves.
Storage Tips
Leeks:
- Trim the roots and dark green tops.
- Wrap in a damp paper towel.
- Place in a plastic bag and store in the refrigerator for up to two weeks.
Green Onions:
- Store them in a jar with an inch of water.
- Cover with a plastic bag.
- Keep them in the refrigerator for up to one week.
Proper storage ensures freshness and flavor retention.
Prices
When considering the price difference between leeks and green onions, several factors come into play.
Leeks are generally more expensive than green onions. This is due to their longer growing period and size. Prices for leeks can change depending on the season and location.
On the other hand, green onions are often cheaper and more readily available. They usually cost around $1 per bunch.
I checked my local ShopRite supermarket and found the following prices in the table below.
Price Comparison Table
| Item | Price (USD) |
|---|---|
| Leeks | $1.16 per ounce |
| Green Onions | $0.25 per ounce |
Seasonal Availability
Prices for both vegetables can fluctuate. Leeks tend to be pricier in off-season months, while green onions maintain a more consistent price year-round.
Supermarket prices can vary based on location. Urban areas may see higher prices compared to rural locations due to transportation costs.
Farmers’ markets may offer both leeks and green onions at competitive prices, often reflecting the latest harvest conditions. Organic varieties, particularly for leeks, might carry a premium price tag.
In summary, while leeks are usually more costly than green onions, both are relatively affordable and widely available.
More Onion Articles
Organic Onions vs Regular Onions
- USDA: Leeks, raw[↩]
- USDA: Green onions[↩]
