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Garden cress vs. Fireweed — In-Depth Nutrition Comparison

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How are garden cress and fireweed different?

  • Garden cress is richer in vitamin C and vitamin A, while fireweed is higher in manganese, fiber, calcium, vitamin B6, magnesium, vitamin B3, vitamin B5, and zinc.
  • Fireweed covers your daily need for manganese, 267% more than garden cress.
  • Garden cress contains 31 times more vitamin C than fireweed. Garden cress contains 69mg of vitamin C, while fireweed contains 2.2mg.

Cress, garden, raw and Fireweed, leaves, raw types were used in this article.

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Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 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 PotassiumPotassium +22.7%
Contains less SodiumSodium -58.8%
Contains more MagnesiumMagnesium +310.5%
Contains more CalciumCalcium +429.6%
Contains more IronIron +84.6%
Contains more CopperCopper +88.2%
Contains more ZincZinc +1056.5%
Contains more PhosphorusPhosphorus +42.1%
Contains more ManganeseManganese +1112.3%
~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.
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 CVitamin C +3036.4%
Contains more Vitamin AVitamin A +92.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +142.4%
Contains more Vitamin B2Vitamin B2 +89.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +367.4%
Contains more Vitamin B5Vitamin B5 +460.3%
Contains more Vitamin B6Vitamin B6 +155.9%
Contains more FolateFolate +40%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Fireweed DV% diff.
Vitamin K 541.9µg 452%
Manganese 0.553mg 6.704mg 267%
Vitamin C 69mg 2.2mg 74%
Fiber 1.1g 10.6g 38%
Calcium 81mg 429mg 35%
Vitamin B6 0.247mg 0.632mg 30%
Magnesium 38mg 156mg 28%
Vitamin B3 1mg 4.674mg 23%
Vitamin B5 0.242mg 1.356mg 22%
Zinc 0.23mg 2.66mg 22%
Vitamin A 346µg 180µg 18%
Copper 0.17mg 0.32mg 17%
Iron 1.3mg 2.4mg 14%
Vitamin B2 0.26mg 0.137mg 9%
Folate 80µg 112µg 8%
Phosphorus 76mg 108mg 5%
Vitamin E 0.7mg 5%
Carbs 5.5g 19.22g 5%
Protein 2.6g 4.71g 4%
Choline 19.5mg 4%
Vitamin B1 0.08mg 0.033mg 4%
Calories 32kcal 103kcal 4%
Potassium 606mg 494mg 3%
Fats 0.7g 2.75g 3%
Polyunsaturated fat 0.228g 2%
Monounsaturated fat 0.239g 1%
Sodium 14mg 34mg 1%
Net carbs 4.4g 8.62g N/A
Sugar 4.4g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.023g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 +26.3%
Contains more ProteinProtein +81.2%
Contains more FatsFats +292.9%
Contains more CarbsCarbs +249.5%
Contains more OtherOther +41.1%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.