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Chard vs. Fireweed — In-Depth Nutrition Comparison

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Summary of differences between Chard and Fireweed

  • Chard has more Vitamin C, however, Fireweed is higher in Manganese, Vitamin B6, Calcium, Fiber, Vitamin B3, Folate, Vitamin B5, Zinc, and Copper.
  • Fireweed covers your daily need of Manganese 277% more than Chard.
  • Chard has 8 times more Vitamin C than Fireweed. While Chard has 18mg of Vitamin C, Fireweed has only 2.2mg.

These are the specific foods used in this comparison Chard, swiss, cooked, boiled, drained, without salt and Fireweed, leaves, raw.

Infographic

Chard 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.
Chard
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
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 +81.4%
Contains more CalciumCalcium +639.7%
Contains more CopperCopper +96.3%
Contains more ZincZinc +706.1%
Contains more PhosphorusPhosphorus +227.3%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +1907.2%
~equal in Potassium ~494mg
~equal in Iron ~2.4mg
~equal in Selenium ~0.9µg

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.
Chard
5
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 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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% 216% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin CVitamin C +718.2%
Contains more Vitamin AVitamin A +70.2%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +59.3%
Contains more Vitamin B3Vitamin B3 +1198.3%
Contains more Vitamin B5Vitamin B5 +731.9%
Contains more Vitamin B6Vitamin B6 +643.5%
Contains more FolateFolate +1144.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.033mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 +30.9%
Contains more ProteinProtein +150.5%
Contains more FatsFats +3337.5%
Contains more CarbsCarbs +365.4%
Contains more OtherOther +101.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Fireweed Opinion
Calories 20kcal 103kcal Fireweed
Protein 1.88g 4.71g Fireweed
Fats 0.08g 2.75g Fireweed
Vitamin C 18mg 2.2mg Chard
Net carbs 2.03g 8.62g Fireweed
Carbs 4.13g 19.22g Fireweed
Magnesium 86mg 156mg Fireweed
Calcium 58mg 429mg Fireweed
Potassium 549mg 494mg Chard
Iron 2.26mg 2.4mg Fireweed
Sugar 1.1g Fireweed
Fiber 2.1g 10.6g Fireweed
Copper 0.163mg 0.32mg Fireweed
Zinc 0.33mg 2.66mg Fireweed
Phosphorus 33mg 108mg Fireweed
Sodium 179mg 34mg Fireweed
Vitamin A 6124IU 3598IU Chard
Vitamin A RAE 306µg 180µg Chard
Vitamin E 1.89mg Chard
Manganese 0.334mg 6.704mg Fireweed
Selenium 0.9µg 0.9µg
Vitamin B1 0.034mg 0.033mg Chard
Vitamin B2 0.086mg 0.137mg Fireweed
Vitamin B3 0.36mg 4.674mg Fireweed
Vitamin B5 0.163mg 1.356mg Fireweed
Vitamin B6 0.085mg 0.632mg Fireweed
Vitamin K 327.3µg Chard
Folate 9µg 112µg Fireweed
Choline 28.7mg Chard
Saturated Fat 0.012g Fireweed
Monounsaturated Fat 0.016g Chard
Polyunsaturated fat 0.028g Chard
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chard Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
105%
Chard
51%
Fireweed
Minerals Daily Need Coverage Score
36%
Chard
148%
Fireweed

Comparison summary

Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 145mg)
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 is cheaper?
Chard
Chard is cheaper (difference - $3)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.