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  6. Arugula vs. Fireweed

Arugula vs. Fireweed — In-Depth Nutrition Comparison

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The main differences between arugula and fireweed

  • Fireweed is richer than arugula in manganese, vitamin B6, fiber, vitamin B3, copper, calcium, magnesium, vitamin A, zinc, and vitamin B5.
  • Daily need coverage for manganese for fireweed is 278% higher.

Food types used in this article are Arugula, raw and Fireweed, leaves, raw.

Infographic

Arugula vs Fireweed infographic
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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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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 less SodiumSodium -20.6%
Contains more MagnesiumMagnesium +231.9%
Contains more CalciumCalcium +168.1%
Contains more PotassiumPotassium +33.9%
Contains more IronIron +64.4%
Contains more CopperCopper +321.1%
Contains more ZincZinc +466%
Contains more PhosphorusPhosphorus +107.7%
Contains more ManganeseManganese +1988.5%
Contains more SeleniumSelenium +200%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
Contains more Vitamin CVitamin C +581.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +51.3%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B3Vitamin B3 +1432.5%
Contains more Vitamin B5Vitamin B5 +210.3%
Contains more Vitamin B6Vitamin B6 +765.8%
Contains more FolateFolate +15.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Fireweed DV% diff.
Manganese 0.321mg 6.704mg 278%
Vitamin K 108.6µg 91%
Vitamin B6 0.073mg 0.632mg 43%
Fiber 1.6g 10.6g 36%
Calcium 160mg 429mg 27%
Copper 0.076mg 0.32mg 27%
Vitamin B3 0.305mg 4.674mg 27%
Magnesium 47mg 156mg 26%
Zinc 0.47mg 2.66mg 20%
Vitamin B5 0.437mg 1.356mg 18%
Vitamin C 15mg 2.2mg 14%
Iron 1.46mg 2.4mg 12%
Phosphorus 52mg 108mg 8%
Vitamin A 119µg 180µg 7%
Carbs 3.65g 19.22g 5%
Calories 25kcal 103kcal 4%
Protein 2.58g 4.71g 4%
Potassium 369mg 494mg 4%
Vitamin B2 0.086mg 0.137mg 4%
Folate 97µg 112µg 4%
Fats 0.66g 2.75g 3%
Vitamin E 0.43mg 3%
Choline 15.3mg 3%
Polyunsaturated fat 0.319g 2%
Selenium 0.3µg 0.9µg 1%
Vitamin B1 0.044mg 0.033mg 1%
Protein per 100 calories 10g 4.6g N/A
Calories per 10 g protein 97kcal 219kcal N/A
Weight per 100 calories 400g 97g N/A
Unsaturated / Saturated Fat ratio 4.3 N/A
Net carbs 2.05g 8.62g N/A
Sugar 2.05g N/A
Sodium 27mg 34mg 0%
Saturated fat 0.086g 0%
Monounsaturated fat 0.049g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 WaterWater +29.6%
Contains more ProteinProtein +82.6%
Contains more FatsFats +316.7%
Contains more CarbsCarbs +426.6%
Contains more OtherOther +81.4%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.