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Almond butter vs. Fireweed — In-Depth Nutrition Comparison

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Significant differences between almond butter and fireweed

  • Almond butter has more copper, vitamin B2, phosphorus, magnesium, and iron; however, fireweed is richer in manganese, vitamin A, vitamin B6, vitamin B5, and folate.
  • Fireweed covers your daily manganese needs 199% more than almond butter.
  • Fireweed has 7 times less vitamin B2 than almond butter. Almond butter has 0.939mg of vitamin B2, while fireweed has 0.137mg.

Specific food types used in this comparison are Nuts, almond butter, plain, without salt added and Fireweed, leaves, raw.

Infographic

Almond butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Contains more MagnesiumMagnesium +78.8%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +45.4%
Contains more CopperCopper +191.9%
Contains more ZincZinc +23.7%
Contains more PhosphorusPhosphorus +370.4%
Contains less SodiumSodium -79.4%
Contains more SeleniumSelenium +166.7%
Contains more CalciumCalcium +23.6%
Contains more ManganeseManganese +214.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 60% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.2%
Contains more Vitamin B2Vitamin B2 +585.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +48.1%
Contains more Vitamin B5Vitamin B5 +326.4%
Contains more Vitamin B6Vitamin B6 +513.6%
Contains more FolateFolate +111.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 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 ProteinProtein +345%
Contains more FatsFats +1918.2%
Contains more OtherOther +21.3%
Contains more WaterWater +4215.9%
~equal in Carbs ~19.22g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Fireweed DV% diff.
Manganese 2.131mg 6.704mg 199%
Vitamin E 24.21mg 161%
Polyunsaturated fat 13.613g 91%
Fats 55.5g 2.75g 81%
Monounsaturated fat 32.445g 81%
Copper 0.934mg 0.32mg 68%
Vitamin B2 0.939mg 0.137mg 62%
Phosphorus 508mg 108mg 57%
Vitamin B6 0.103mg 0.632mg 41%
Protein 20.96g 4.71g 33%
Magnesium 279mg 156mg 29%
Calories 614kcal 103kcal 26%
Vitamin B5 0.318mg 1.356mg 21%
Vitamin A 0µg 180µg 20%
Saturated fat 4.152g 19%
Folate 53µg 112µg 15%
Iron 3.49mg 2.4mg 14%
Choline 52.1mg 9%
Vitamin B3 3.155mg 4.674mg 9%
Calcium 347mg 429mg 8%
Potassium 748mg 494mg 7%
Zinc 3.29mg 2.66mg 6%
Selenium 2.4µg 0.9µg 3%
Vitamin C 0mg 2.2mg 2%
Vitamin B1 0.041mg 0.033mg 1%
Sodium 7mg 34mg 1%
Fiber 10.3g 10.6g 1%
Carbs 18.82g 19.22g 0%
Net carbs 8.52g 8.62g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0%
Threonine 0.555mg 0%
Isoleucine 0.813mg 0%
Leucine 1.483mg 0%
Lysine 0.612mg 0%
Methionine 0.122mg 0%
Phenylalanine 1.149mg 0%
Valine 0.937mg 0%
Histidine 0.55mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
68%
Almond butter
39%
Fireweed
Minerals Daily Need Coverage Score
141%
Almond butter
148%
Fireweed

Comparison summary

Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 4.43g)
Which food is lower in Saturated fat?
Fireweed
Fireweed is lower in Saturated fat (difference - 4.152g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 27mg)
Which food is richer in minerals?
Almond butter
Almond butter 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 cheaper?
?
The foods are relatively equal in price ($3)
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.