Leeks

ByОлена Коновалова
LEEKS
Leeks are significantly richer in minerals and vitamins than onions.
     They stand out for their vitamin C (ascorbic acid) content (60.7% of the daily requirement in 100 g), vitamin K (phylloquinone) (39.2%), lutein and its isomer zeaxanthin (31.7%), beta-carotene (20.0%), vitamin B6 (pyridoxine) (18.7%), folic acid (18.3%), and alpha-tocopherol (9.1%).
     The most abundant minerals are silicon (116.7%), boron (34.9%), cobalt (30.0%), manganese (24.0%), vanadium (17.0%), copper (14.0%), potassium (10.5%), and iron (10.3%).
    Leeks contain phytosterols (15.5% of the daily norm per 100 g), predominantly beta-sitosterol (10.5%).
    Leeks are also characterized by a certain content of mono- and disaccharides (12.0% of the daily norm per 100 g), mainly glucose (4.0%), while pectin (10.0%) and fiber (8.8%) dominate among other carbohydrates. Leeks contain small amounts of starch (0.1 g per 100 g) and sucrose (0.26 g).
     The content of purine bases in 100 g of leeks is quite high and amounts to 61.0% of the daily norm.
Calories per 100 g: 61 kcal
Water per 100 g: 83.0 g
Ash per 100 g: 1.05 g
CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers visually
Vitamin B1 (thiamine) 0.032-0.148 mg 5.3 5
Vitamin B2 (riboflavin) 0.069-0.180 mg 6.2 5
Vitamin B5 (pantothenic acid) 0.120-0.140 mg 2.6 5
Vitamin B6 (pyridoxine) 0.153-0.596 mg 18.7 20
Vitamin B9 (folic acid) 64.0-82.0 mcg 18.3 20
Vitamin B12 (cyanocobalamin) 0.0 0 0
Vitamin C (ascorbic acid) 11.0-74.0 mg 60.7 60
Vitamin E (alpha-tocopherol) 0.92-1.80 mg 9.1 10
Beta-tocopherol 0 0 0
Gamma-tocopherol 0.6-1.6 mg 7.3 10
Delta-tocopherol 0.1 0.7 0
Vitamin D (ergocalciferol) 0.0 0 0
Vitamin PP (nicotinic acid) 0.290-0.850 mg 2.9 5
Vitamin K (phylloquinone) 47.0 39.2 40
Biotin 1.4 2.8 5
Beta-carotene 1000.0 20 20
Alpha-carotene 0.0 0 0
Lutein + zeaxanthin 1900.0 31.7 30
Beta-cryptoxanthin 0.0 0 0
Lycopene 0.0 0 0
Choline 9.5 1.9 5
Betaine trimethylglycine 0.1 0.0 0
Methylmethionine sulfonium (vitamin U) 2.5 1.3 0

* Full jug – 100% of the daily norm; empty – 0-1% of the daily norm.

MINERAL ELEMENTS

Macroelements

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Potassium 180.0-347.0 mg 10.5 10
Calcium 18.0-155.0 mg 7.9 10
Silicon 35 116.7 10020
Magnesium 7.6-28.0 mg 4.5 5
Sodium 5.0-20.0 mg 1 0
Sulfur 37 3.7 5
Phosphorus 23.6-61.3 mg 5.3 5
Chlorine 20.8-29.2 mg 1.1 0

Trace elements

Name Content, mass fraction per 100 g of product % of daily requirement
In numbers Visually
Aluminum 22.1 0.06 0
Boron 24.4 34.9 40
Vanadium 6.8 17 20
Iron 0.39-2.70 mg 10.3 10
Iodine 0.4-2.0 mcg 0.8 0
Cobalt 2.6-3.4 μg 30.0 30
Lithium 0.4 0 0
Manganese 480.0 24.0 30
Copper 120.0-160.0 14 20
Molybdenum 1.6-2.4 2.9 5
Nickel 1.5-6.6 2.7 5
Rubidium 4.8 4.8 5
Selenium 0.558 0.9 0
Strontium 8.4 1.1 0
Fluorine 14.0 0.4 0
Chromium 0.8 1.6 0
Zinc 110.0-730.0 mcg 3.5 5

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers visually
Total protein content 1.5 1.9 5
Essential amino acid content 0.523 2.4 5
Content of replaceable amino acids 0.966 g 1.7 0

 

Essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Valine 0.075 3.0 5
Histidine 0.030 1.4 0
Isoleucine 0.059 3 5
Leucine 0.1 2.2 5
Lysine 0.11 2.7 5
Methionine 0.022 1.2 0
Threonine 0.059 2.5 5
Tryptophan 0.018 1.8 0
Phenylalanine 0.05 1.7 0

 

Non-essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Alanine 0.1 1.7 0
Arginine 0.093 1.5 0
Aspartic acid 0.16 1.3 0
Glycine 0.056 1.6 0
Glutamic acid 0.38 2.8 5
Proline 0.056 1.2 0
Serine 0.072 0.9 0
Tyrosine 0.029 1 0
Cystine 0.010 0.6 0



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Total fat content 0.30 0.3 0
Unsaturated fatty acid content 0.215 0.5 0
Omega-3 unsaturated fatty acid content 0.042 4.2 5
Omega-6 unsaturated fatty acid content 0.159 1.6 0
Saturated fatty acid content 0.099 0.4 0

 

Unsaturated fatty acids

 

Acid name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0
Oleic C 18:1 (omega-9) 0.0
Linoleic C 18:2 (omega-6) 0.15
Linolenic C 18:3 (omega-3) 0.04
Stearidonic C 18:4 (omega-3) 0
Gadoleic C 20:1 (omega-11) 0
Arachidic C 20:4 (omega-6) 0
Eicosapentaenoic C 20:5 (omega-3) 0
Erucic acid C 22:1 (omega-9) 0
Clupanoid C 22:5 (omega-3) 0
Docosahexaenoic C 22:6 (omega-3) 0
Nervonova C 24:1 (omega-9) 0

 

Saturated fatty acids

 

Acid name Content, g per 100 g of product
Capric C 10:0 0.0
Lauric C 12:0 0
Myristic acid C 14:0 0
Palmitic acid C 16:0 0.085 g
Stearic acid C 18:0 0.004 g
Arachidic C 20:0 0
Behenic C 22:0 0
Lignoceric acid C 24:0 0

 

Sterols

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Total phytosterols 8.5 15.5 20
Campesterol 0.9 1.6 0
Beta-sitosterol 4.2 10.5 10
Stigmasterol 2.5 7.1 5
Cholesterol 0 0 –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Total carbohydrate content 14.15 g 4.0 5
Mono- and disaccharides 6.0 12.0 10
Glucose 0.4 4 5
Fructose 0.64 1.8 0
Galactose 0.0 0.0 0
Sucrose 0.26 – –
Lactose 0 0 0
Starch 0.1 –  –
Maltose 0 – –
Fiber 2.2 8.8 10
Pectin 0 10 10
PURINE BASES
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Purine content 74.0 61 60

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