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Leek nutrition chart, glycemic index and rich nutrients

Leeks, (bulb and lower leaf-portion), raw
*all the values are displayed for the amount of 100 grams

What is Leek rich in: TOP 5 nutrients.

Leek
richer than 84% foods
richer than 77% foods
Rich in Folate, food
richer than 74% foods
Rich in Vitamin A, RAE
richer than 70% foods
richer than 69% foods
84% Vitamin A
77% Vitamin C
74% Folate, food
70% Vitamin A, RAE
69% Calcium
Explanation: This food contains more Vitamin A than 84% of foods. More importantly, although there are several foods (16%) which contain more Vitamin A, this food itself is rich in Vitamin A more than it is in any other nutrient. Similarly it is relatively rich in Vitamin C, Folate, food, Vitamin A, RAE and Calcium

Leek Glycemic index (GI)

32
Similar food data
15 Onion Onion
32 Coriander Coriander
32 Parsley Parsley

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 3%
1.5 g of 50 g
3%
Fats:
Daily Value: 0%
0.3 g of 65 g
0%
Carbs:
Daily Value: 5%
14.15 g of 300 g
5%
Water:
Daily Value: 4%
83 g of 2,000 g
4%
Other:
1.05 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 61
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 20mg
5%
TotalCarbohydrate 14g
8%
Dietary Fiber 2g
Total Sugars 4g
Includes 1g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 59mg 6%

Iron 2mg 11%

Potassium 180mg 5%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 59 mg of 1,000 mg 6%
Iron: 2.1 mg of 18 mg 12%
Magnesium: 28 mg of 400 mg 7%
Phosphorus: 35 mg of 1,000 mg 4%
Potassium: 180 mg of 3,500 mg 5%
Sodium: 20 mg of 2,400 mg 1%
Zinc: 0.12 mg of 15 mg 1%
Copper: 0.12 mg of 2 mg 6%
Manganese: 0.481 mg of 2 mg 24%
Selenium: 1 µg of 70 µg 1%
Choline: 9.5 mg of 550 mg 2%

Mineral chart - relative view

Calcium
59 mg
TOP 31%
Magnesium
28 mg
TOP 35%
Iron
2.1 mg
TOP 36%
Manganese
0.481 mg
TOP 38%
Copper
0.12 mg
TOP 45%
Potassium
180 mg
TOP 64%
Sodium
20 mg
TOP 81%
Selenium
1 mg
TOP 82%
Phosphorus
35 mg
TOP 82%
Choline
9.5 mg
TOP 86%
Zinc
0.12 mg
TOP 89%

Vitamin coverage chart

Vitamin A: 1667 IU of 5,000 IU 33%
Vitamin E : 0.92 mg of 20 mg 5%
Vitamin D: 0 IU of 400 IU 0%
Vitamin C: 12 mg of 60 mg 20%
Vitamin B1: 0.06 mg of 2 mg 4%
Vitamin B2: 0.03 mg of 2 mg 2%
Vitamin B3: 0.4 mg of 20 mg 2%
Vitamin B5: 0.14 mg of 10 mg 1%
Vitamin B6: 0.233 mg of 2 mg 12%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 47 µg of 80 µg 59%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin A
1667 µg
TOP 16%
Vitamin C
12 µg
TOP 23%
Vitamin K
47 µg
TOP 44%
Vitamin B6
0.233 µg
TOP 45%
Vitamin E
0.92 µg
TOP 47%
Vitamin B1
0.06 µg
TOP 67%
Vitamin B3
0.4 µg
TOP 82%
Vitamin B5
0.14 µg
TOP 86%
Vitamin B2
0.03 µg
TOP 87%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 12 mg of 280 mg 4%
Threonine: 63 mg of 1,050 mg 6%
Isoleucine: 52 mg of 1,400 mg 4%
Leucine: 96 mg of 2,730 mg 4%
Lysine: 78 mg of 2,100 mg 4%
Methionine: 18 mg of 1,050 mg 2%
Phenylalanine: 55 mg of 1,750 mg 3%
Valine: 56 mg of 1,820 mg 3%
Histidine: 25 mg of 700 mg 4%

Fat type information

Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.