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Marrow-stem Kale vs Fireweed - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.5)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 17mg)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 32)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.055g)
Which food contains less Sugars?
Fireweed
Fireweed contains less Sugars (difference - 0.46g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Fireweed
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Marrow-stem Kale Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
186
Marrow-stem Kale
39
Fireweed
Mineral Summary Score
17
Marrow-stem Kale
58
Fireweed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains less Sodium -50%
Contains more Iron +410.6%
Contains more Calcium +84.9%
Contains more Potassium +131.9%
Contains more Magnesium +477.8%
Contains more Copper +595.7%
Contains more Zinc +1166.7%
Contains more Phosphorus +332%
Contains less Sodium -50%
Contains more Iron +410.6%
Contains more Calcium +84.9%
Contains more Potassium +131.9%
Contains more Magnesium +477.8%
Contains more Copper +595.7%
Contains more Zinc +1166.7%
Contains more Phosphorus +332%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1504.5%
Contains more Vitamin A +39.5%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B3 +529.9%
Contains more Vitamin B5 +407.9%
Contains more Vitamin B6 +283%
Equal in Vitamin B2 - 0.137
Contains more Vitamin C +1504.5%
Contains more Vitamin A +39.5%
Contains more Vitamin B1 +63.6%
Contains more Vitamin B3 +529.9%
Contains more Vitamin B5 +407.9%
Contains more Vitamin B6 +283%
Equal in Vitamin B2 - 0.137

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
18%
Marrow-stem Kale
28%
Fireweed
Carbohydrates
5%
Marrow-stem Kale
19%
Fireweed
Fats
3%
Marrow-stem Kale
13%
Fireweed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Marrow-stem Kale Fireweed Opinion
Calories 32 103 Fireweed
Protein 3.02 4.71 Fireweed
Fats 0.61 2.75 Fireweed
Vitamin C 35.3 2.2 Marrow-stem Kale
Carbs 5.42 19.22 Fireweed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 2.4 Fireweed
Calcium 232 429 Fireweed
Potassium 213 494 Fireweed
Magnesium 27 156 Fireweed
Sugars 0.46 Marrow-stem Kale
Fiber 4 10.6 Fireweed
Copper 0.046 0.32 Fireweed
Zinc 0.21 2.66 Fireweed
Starch
Phosphorus 25 108 Fireweed
Sodium 17 34 Marrow-stem Kale
Vitamin A 5019 3598 Marrow-stem Kale
Vitamin E 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.033 Marrow-stem Kale
Vitamin B2 0.13 0.137 Fireweed
Vitamin B3 0.742 4.674 Fireweed
Vitamin B5 0.267 1.356 Fireweed
Vitamin B6 0.165 0.632 Fireweed
Vitamin B12 0 0
Vitamin K 437.1 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.055 Fireweed
Monounsaturated Fat 0.03 Marrow-stem Kale
Polyunsaturated fat 0.201 Marrow-stem Kale
Tryptophan 0.031 Marrow-stem Kale
Threonine 0.086 Marrow-stem Kale
Isoleucine 0.1 Marrow-stem Kale
Leucine 0.151 Marrow-stem Kale
Lysine 0.117 Marrow-stem Kale
Methionine 0.033 Marrow-stem Kale
Phenylalanine 0.087 Marrow-stem Kale
Valine 0.12 Marrow-stem Kale
Histidine 0.047 Marrow-stem Kale
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.