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Fireweed vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between Fireweed and Walnut

  • Fireweed has more Manganese, Calcium, Vitamin B3, Vitamin A RAE, Vitamin B5, Fiber, and Vitamin B6, however, Walnut is richer in Copper, Phosphorus, and Vitamin B1.
  • Fireweed covers your daily Manganese needs 143% more than Walnut.
  • Walnut has 180 times less Vitamin A RAE than Fireweed. Fireweed has 180µg of Vitamin A RAE, while Walnut has 1µg.

Specific food types used in this comparison are Fireweed, leaves, raw and Nuts, walnuts, english.

Infographic

Fireweed vs Walnut 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 Calcium +337.8%
Contains more Potassium +12%
Contains more Manganese +96.4%
Contains more Iron +21.3%
Contains more Phosphorus +220.4%
Contains less Sodium -94.1%
Contains more Zinc +16.2%
Contains more Copper +395.6%
Contains more Selenium +444.4%
Equal in Magnesium - 158
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 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +337.8%
Contains more Potassium +12%
Contains more Manganese +96.4%
Contains more Iron +21.3%
Contains more Phosphorus +220.4%
Contains less Sodium -94.1%
Contains more Zinc +16.2%
Contains more Copper +395.6%
Contains more Selenium +444.4%
Equal in Magnesium - 158

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
Walnut
Contains more Vitamin A +17890%
Contains more Vitamin C +69.2%
Contains more Vitamin B3 +315.5%
Contains more Vitamin B5 +137.9%
Contains more Vitamin B6 +17.7%
Contains more Folate +14.3%
Contains more Vitamin B1 +933.3%
Equal in Vitamin B2 - 0.15
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 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +17890%
Contains more Vitamin C +69.2%
Contains more Vitamin B3 +315.5%
Contains more Vitamin B5 +137.9%
Contains more Vitamin B6 +17.7%
Contains more Folate +14.3%
Contains more Vitamin B1 +933.3%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +40.2%
Contains more Water +1639.1%
Contains more Other +42.7%
Contains more Protein +223.4%
Contains more Fats +2271.3%
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
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Carbs +40.2%
Contains more Water +1639.1%
Contains more Other +42.7%
Contains more Protein +223.4%
Contains more Fats +2271.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fireweed Walnut Opinion
Net carbs 8.62g 7.01g Fireweed
Protein 4.71g 15.23g Walnut
Fats 2.75g 65.21g Walnut
Carbs 19.22g 13.71g Fireweed
Calories 103kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Fireweed
Fiber 10.6g 6.7g Fireweed
Calcium 429mg 98mg Fireweed
Iron 2.4mg 2.91mg Walnut
Magnesium 156mg 158mg Walnut
Phosphorus 108mg 346mg Walnut
Potassium 494mg 441mg Fireweed
Sodium 34mg 2mg Walnut
Zinc 2.66mg 3.09mg Walnut
Copper 0.32mg 1.586mg Walnut
Manganese 6.704mg 3.414mg Fireweed
Selenium 0.9µg 4.9µg Walnut
Vitamin A 3598IU 20IU Fireweed
Vitamin A RAE 180µg 1µg Fireweed
Vitamin E 0.7mg Walnut
Vitamin C 2.2mg 1.3mg Fireweed
Vitamin B1 0.033mg 0.341mg Walnut
Vitamin B2 0.137mg 0.15mg Walnut
Vitamin B3 4.674mg 1.125mg Fireweed
Vitamin B5 1.356mg 0.57mg Fireweed
Vitamin B6 0.632mg 0.537mg Fireweed
Folate 112µg 98µg Fireweed
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Saturated Fat 6.126g Fireweed
Monounsaturated Fat 8.933g Walnut
Polyunsaturated fat 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Walnut
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
33%
Walnut
Minerals Daily Need Coverage Score
148%
Fireweed
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 32mg)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 6.126g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Fireweed
Fireweed is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.