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Feta vs. Fireweed — In-Depth Nutrition Comparison

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The main differences between feta and fireweed

  • Feta is richer in vitamin B12, vitamin B2, and phosphorus, yet fireweed is richer in manganese, vitamin A, fiber, magnesium, and copper.
  • Daily need coverage for manganese for fireweed is 290% higher.
  • Fireweed contains less cholesterol.

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

Infographic

Feta 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.
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 CalciumCalcium +14.9%
Contains more PhosphorusPhosphorus +212%
Contains more SeleniumSelenium +1566.7%
Contains more MagnesiumMagnesium +721.1%
Contains more PotassiumPotassium +696.8%
Contains more IronIron +269.2%
Contains more CopperCopper +900%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +23842.9%
~equal in Zinc ~2.66mg

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.
Feta
7
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +366.7%
Contains more Vitamin B2Vitamin B2 +516.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +44%
Contains more Vitamin B3Vitamin B3 +371.6%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +49.1%
Contains more FolateFolate +250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +201.7%
Contains more FatsFats +673.8%
Contains more OtherOther +104.7%
Contains more CarbsCarbs +369.9%
Contains more WaterWater +28.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Fireweed DV% diff.
Manganese 0.028mg 6.704mg 290%
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 68%
Vitamin B2 0.844mg 0.137mg 54%
Fiber 0g 10.6g 42%
Sodium 917mg 34mg 38%
Magnesium 19mg 156mg 33%
Phosphorus 337mg 108mg 33%
Copper 0.032mg 0.32mg 32%
Cholesterol 89mg 0mg 30%
Fats 21.28g 2.75g 29%
Selenium 15µg 0.9µg 26%
Vitamin B3 0.991mg 4.674mg 23%
Iron 0.65mg 2.4mg 22%
Folate 32µg 112µg 20%
Protein 14.21g 4.71g 19%
Vitamin B6 0.424mg 0.632mg 16%
Potassium 62mg 494mg 13%
Monounsaturated fat 4.623g 12%
Vitamin B1 0.154mg 0.033mg 10%
Vitamin B5 0.967mg 1.356mg 8%
Calories 264kcal 103kcal 8%
Vitamin A 125µg 180µg 6%
Calcium 493mg 429mg 6%
Carbs 4.09g 19.22g 5%
Polyunsaturated fat 0.591g 4%
Choline 15.4mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin C 0mg 2.2mg 2%
Vitamin K 1.8µg 2%
Vitamin D 16IU 0IU 2%
Zinc 2.88mg 2.66mg 2%
Vitamin E 0.18mg 1%
Net carbs 4.09g 8.62g N/A
Sugar 4.09g N/A
Tryptophan 0.2mg 0%
Threonine 0.637mg 0%
Isoleucine 0.803mg 0%
Leucine 1.395mg 0%
Lysine 1.219mg 0%
Methionine 0.368mg 0%
Phenylalanine 0.675mg 0%
Valine 1.065mg 0%
Histidine 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
39%
Fireweed
Minerals Daily Need Coverage Score
63%
Feta
148%
Fireweed

Comparison summary

Which food is lower in Cholesterol?
Fireweed
Fireweed is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 883mg)
Which food is lower in Saturated fat?
Fireweed
Fireweed is lower in Saturated fat (difference - 14.946g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 27)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.5)
Which food is richer in minerals?
?
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.
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.