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  6. Fireweed vs. Mustard Greens

Fireweed vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the main differences between Fireweed and Mustard Greens?

  • Fireweed is richer in Vitamin B6, Fiber, Magnesium, Calcium, Vitamin B3, Folate, Vitamin B5, and Zinc, yet Mustard Greens is richer in Vitamin A RAE, and Vitamin C.
  • Mustard Greens's daily need coverage for Vitamin A RAE is 49% higher.
  • Fireweed has 12 times more Folate than Mustard Greens. Fireweed has 112µg of Folate, while Mustard Greens has 9µg.

We used Fireweed, leaves, raw and Mustard greens, cooked, boiled, drained, without salt types in this comparison.

Infographic

Fireweed vs Mustard Greens 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.
Fireweed
Fireweed
9
:
1
Mustard Greens
Mustard Greens
Contains more Calcium +263.6%
Contains more Iron +175.9%
Contains more Magnesium +1100%
Contains more Phosphorus +157.1%
Contains more Potassium +204.9%
Contains more Zinc +1109.1%
Contains more Copper +119.2%
Contains more Selenium +50%
Contains less Sodium -73.5%
Fireweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Calcium +263.6%
Contains more Iron +175.9%
Contains more Magnesium +1100%
Contains more Phosphorus +157.1%
Contains more Potassium +204.9%
Contains more Zinc +1109.1%
Contains more Copper +119.2%
Contains more Selenium +50%
Contains less Sodium -73.5%

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.
Fireweed
Fireweed
5
:
5
Mustard Greens
Mustard Greens
Contains more Vitamin B2 +117.5%
Contains more Vitamin B3 +979.4%
Contains more Vitamin B5 +1030%
Contains more Vitamin B6 +544.9%
Contains more Folate +1144.4%
Contains more Vitamin A +243.8%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +24.2%
Fireweed
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%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B2 +117.5%
Contains more Vitamin B3 +979.4%
Contains more Vitamin B5 +1030%
Contains more Vitamin B6 +544.9%
Contains more Folate +1144.4%
Contains more Vitamin A +243.8%
Contains more Vitamin C +1050%
Contains more Vitamin B1 +24.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fireweed
Fireweed
4
:
1
Mustard Greens
Mustard Greens
Contains more Protein +84%
Contains more Fats +485.1%
Contains more Carbs +326.2%
Contains more Other +273.5%
Contains more Water +29.7%
Fireweed
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
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Protein +84%
Contains more Fats +485.1%
Contains more Carbs +326.2%
Contains more Other +273.5%
Contains more Water +29.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fireweed Mustard Greens
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 Mustard Greens Opinion
Net carbs 8.62g 2.51g Fireweed
Protein 4.71g 2.56g Fireweed
Fats 2.75g 0.47g Fireweed
Carbs 19.22g 4.51g Fireweed
Calories 103kcal 26kcal Fireweed
Sugar 1.41g Fireweed
Fiber 10.6g 2g Fireweed
Calcium 429mg 118mg Fireweed
Iron 2.4mg 0.87mg Fireweed
Magnesium 156mg 13mg Fireweed
Phosphorus 108mg 42mg Fireweed
Potassium 494mg 162mg Fireweed
Sodium 34mg 9mg Mustard Greens
Zinc 2.66mg 0.22mg Fireweed
Copper 0.32mg 0.146mg Fireweed
Manganese 6.704mg Fireweed
Selenium 0.9µg 0.6µg Fireweed
Vitamin A 3598IU 12370IU Mustard Greens
Vitamin A RAE 180µg 618µg Mustard Greens
Vitamin E 1.78mg Mustard Greens
Vitamin C 2.2mg 25.3mg Mustard Greens
Vitamin B1 0.033mg 0.041mg Mustard Greens
Vitamin B2 0.137mg 0.063mg Fireweed
Vitamin B3 4.674mg 0.433mg Fireweed
Vitamin B5 1.356mg 0.12mg Fireweed
Vitamin B6 0.632mg 0.098mg Fireweed
Folate 112µg 9µg Fireweed
Vitamin K 592.7µg Mustard Greens
Saturated Fat 0.012g Fireweed
Monounsaturated Fat 0.11g Mustard Greens
Polyunsaturated fat 0.046g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Mustard Greens
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
201%
Mustard Greens
Minerals Daily Need Coverage Score
148%
Fireweed
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 25mg)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.6)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 1.41g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.012g)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.