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Garden cress vs. Fireweed — In-Depth Nutrition Comparison

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How are Garden cress and Fireweed different?

  • Garden cress is richer in Vitamin C, and Vitamin A RAE, while Fireweed is higher in Manganese, Fiber, Calcium, Vitamin B6, Magnesium, Vitamin B3, Vitamin B5, and Zinc.
  • Fireweed covers your daily need of Manganese 267% more than Garden cress.
  • Garden cress contains 31 times more Vitamin C than Fireweed. Garden cress contains 69mg of Vitamin C, while Fireweed contains 2.2mg.

Cress, garden, raw and Fireweed, leaves, raw types were used in this article.

Infographic

Garden cress vs Fireweed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +22.7%
Contains less Sodium -58.8%
Contains more Calcium +429.6%
Contains more Iron +84.6%
Contains more Magnesium +310.5%
Contains more Phosphorus +42.1%
Contains more Zinc +1056.5%
Contains more Copper +88.2%
Contains more Manganese +1112.3%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Contains more Potassium +22.7%
Contains less Sodium -58.8%
Contains more Calcium +429.6%
Contains more Iron +84.6%
Contains more Magnesium +310.5%
Contains more Phosphorus +42.1%
Contains more Zinc +1056.5%
Contains more Copper +88.2%
Contains more Manganese +1112.3%
Equal in Selenium - 0.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +92.2%
Contains more Vitamin C +3036.4%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B2 +89.8%
Contains more Vitamin B3 +367.4%
Contains more Vitamin B5 +460.3%
Contains more Vitamin B6 +155.9%
Contains more Folate +40%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 216% 0% 0% 8% 9% 32% 88% 82% 146% 85% 0% 0%
Contains more Vitamin A +92.2%
Contains more Vitamin C +3036.4%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B2 +89.8%
Contains more Vitamin B3 +367.4%
Contains more Vitamin B5 +460.3%
Contains more Vitamin B6 +155.9%
Contains more Folate +40%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +26.3%
Contains more Protein +81.2%
Contains more Fats +292.9%
Contains more Carbs +249.5%
Contains more Other +41.1%
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
5% 3% 19% 71% 3%
Protein: 4.71 g
Fats: 2.75 g
Carbs: 19.22 g
Water: 70.78 g
Other: 2.54 g
Contains more Water +26.3%
Contains more Protein +81.2%
Contains more Fats +292.9%
Contains more Carbs +249.5%
Contains more Other +41.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Fireweed
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garden cress Fireweed Opinion
Net carbs 4.4g 8.62g Fireweed
Protein 2.6g 4.71g Fireweed
Fats 0.7g 2.75g Fireweed
Carbs 5.5g 19.22g Fireweed
Calories 32kcal 103kcal Fireweed
Sugar 4.4g Fireweed
Fiber 1.1g 10.6g Fireweed
Calcium 81mg 429mg Fireweed
Iron 1.3mg 2.4mg Fireweed
Magnesium 38mg 156mg Fireweed
Phosphorus 76mg 108mg Fireweed
Potassium 606mg 494mg Garden cress
Sodium 14mg 34mg Garden cress
Zinc 0.23mg 2.66mg Fireweed
Copper 0.17mg 0.32mg Fireweed
Manganese 0.553mg 6.704mg Fireweed
Selenium 0.9µg 0.9µg
Vitamin A 6917IU 3598IU Garden cress
Vitamin A RAE 346µg 180µg Garden cress
Vitamin E 0.7mg Garden cress
Vitamin C 69mg 2.2mg Garden cress
Vitamin B1 0.08mg 0.033mg Garden cress
Vitamin B2 0.26mg 0.137mg Garden cress
Vitamin B3 1mg 4.674mg Fireweed
Vitamin B5 0.242mg 1.356mg Fireweed
Vitamin B6 0.247mg 0.632mg Fireweed
Folate 80µg 112µg Fireweed
Vitamin K 541.9µg Garden cress
Saturated Fat 0.023g Fireweed
Monounsaturated Fat 0.239g Garden cress
Polyunsaturated fat 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Fireweed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
187%
Garden cress
55%
Fireweed
Minerals Daily Need Coverage Score
33%
Garden cress
148%
Fireweed

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 20mg)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $3)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.