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Fireweed vs. Leek — In-Depth Nutrition Comparison

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Differences between Fireweed and Leek

  • Leek contains less Manganese, Calcium, Fiber, Vitamin B6, Magnesium, Vitamin B3, Vitamin B5, Zinc, Copper, and Folate than Fireweed.
  • Fireweed's daily need coverage for Manganese is 271% higher.
  • Leek contains 22 times less Zinc than Fireweed. Fireweed contains 2.66mg of Zinc, while Leek contains 0.12mg.

The food types used in this comparison are Fireweed, leaves, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Fireweed vs Leek 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.
:
2
Leek
Contains more Calcium +627.1%
Contains more Iron +14.3%
Contains more Magnesium +457.1%
Contains more Phosphorus +208.6%
Contains more Potassium +174.4%
Contains more Zinc +2116.7%
Contains more Copper +166.7%
Contains more Manganese +1293.8%
Contains less Sodium -41.2%
Contains more Selenium +11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +627.1%
Contains more Iron +14.3%
Contains more Magnesium +457.1%
Contains more Phosphorus +208.6%
Contains more Potassium +174.4%
Contains more Zinc +2116.7%
Contains more Copper +166.7%
Contains more Manganese +1293.8%
Contains less Sodium -41.2%
Contains more Selenium +11.1%

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.
:
4
Leek
Contains more Vitamin A +115.8%
Contains more Vitamin B2 +356.7%
Contains more Vitamin B3 +1068.5%
Contains more Vitamin B5 +868.6%
Contains more Vitamin B6 +171.2%
Contains more Folate +75%
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +81.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +115.8%
Contains more Vitamin B2 +356.7%
Contains more Vitamin B3 +1068.5%
Contains more Vitamin B5 +868.6%
Contains more Vitamin B6 +171.2%
Contains more Folate +75%
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +81.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Leek
Contains more Protein +214%
Contains more Fats +816.7%
Contains more Carbs +35.8%
Contains more Other +141.9%
Contains more Water +17.3%
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
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +214%
Contains more Fats +816.7%
Contains more Carbs +35.8%
Contains more Other +141.9%
Contains more Water +17.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fireweed Leek Opinion
Net carbs 8.62g 12.35g Leek
Protein 4.71g 1.5g Fireweed
Fats 2.75g 0.3g Fireweed
Carbs 19.22g 14.15g Fireweed
Calories 103kcal 61kcal Fireweed
Sugar 3.9g Fireweed
Fiber 10.6g 1.8g Fireweed
Calcium 429mg 59mg Fireweed
Iron 2.4mg 2.1mg Fireweed
Magnesium 156mg 28mg Fireweed
Phosphorus 108mg 35mg Fireweed
Potassium 494mg 180mg Fireweed
Sodium 34mg 20mg Leek
Zinc 2.66mg 0.12mg Fireweed
Copper 0.32mg 0.12mg Fireweed
Manganese 6.704mg 0.481mg Fireweed
Selenium 0.9µg 1µg Leek
Vitamin A 3598IU 1667IU Fireweed
Vitamin A RAE 180µg 83µg Fireweed
Vitamin E 0.92mg Leek
Vitamin C 2.2mg 12mg Leek
Vitamin B1 0.033mg 0.06mg Leek
Vitamin B2 0.137mg 0.03mg Fireweed
Vitamin B3 4.674mg 0.4mg Fireweed
Vitamin B5 1.356mg 0.14mg Fireweed
Vitamin B6 0.632mg 0.233mg Fireweed
Folate 112µg 64µg Fireweed
Vitamin K 47µg Leek
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Saturated Fat 0.04g Fireweed
Monounsaturated Fat 0.004g Leek
Polyunsaturated fat 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
55%
Fireweed
35%
Leek
Minerals Daily Need Coverage Score
148%
Fireweed
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 14mg)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.6)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 3.9g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 32)
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 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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.