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Fireweed vs Arugula - In-Depth Nutrition Comparison

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The main differences between Fireweed and Arugula

  • Fireweed is richer in Manganese, Vitamin B6, Fiber, Vitamin B3, Copper, Calcium, Magnesium, Zinc, and Vitamin B5, yet Arugula is richer in Vitamin C.
  • Daily need coverage for Manganese from Fireweed is 278% higher.
  • Fireweed contains 15 times more Vitamin B3 than Arugula. Fireweed contains 4.674mg of Vitamin B3, while Arugula contains 0.305mg.

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

Infographic

Fireweed vs Arugula 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +168.1%
Contains more Iron +64.4%
Contains more Magnesium +231.9%
Contains more Phosphorus +107.7%
Contains more Potassium +33.9%
Contains more Zinc +466%
Contains more Copper +321.1%
Contains less Sodium -20.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Contains more Calcium +168.1%
Contains more Iron +64.4%
Contains more Magnesium +231.9%
Contains more Phosphorus +107.7%
Contains more Potassium +33.9%
Contains more Zinc +466%
Contains more Copper +321.1%
Contains less Sodium -20.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +51.6%
Contains more Vitamin B2 +59.3%
Contains more Vitamin B3 +1432.5%
Contains more Vitamin B5 +210.3%
Contains more Vitamin B6 +765.8%
Contains more Folate +15.5%
Contains more Vitamin C +581.8%
Contains more Vitamin B1 +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 216% 0% 0% 8% 9% 32% 88% 82% 146% 85% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin A +51.6%
Contains more Vitamin B2 +59.3%
Contains more Vitamin B3 +1432.5%
Contains more Vitamin B5 +210.3%
Contains more Vitamin B6 +765.8%
Contains more Folate +15.5%
Contains more Vitamin C +581.8%
Contains more Vitamin B1 +33.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fireweed Arugula
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fireweed Arugula Opinion
Net carbs 8.62g 2.05g Fireweed
Protein 4.71g 2.58g Fireweed
Fats 2.75g 0.66g Fireweed
Carbs 19.22g 3.65g Fireweed
Calories 103kcal 25kcal Fireweed
Starch g g
Fructose g g
Sugar g 2.05g Fireweed
Fiber 10.6g 1.6g Fireweed
Calcium 429mg 160mg Fireweed
Iron 2.4mg 1.46mg Fireweed
Magnesium 156mg 47mg Fireweed
Phosphorus 108mg 52mg Fireweed
Potassium 494mg 369mg Fireweed
Sodium 34mg 27mg Arugula
Zinc 2.66mg 0.47mg Fireweed
Copper 0.32mg 0.076mg Fireweed
Vitamin A 3598IU 2373IU Fireweed
Vitamin E mg 0.43mg Arugula
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.2mg 15mg Arugula
Vitamin B1 0.033mg 0.044mg Arugula
Vitamin B2 0.137mg 0.086mg Fireweed
Vitamin B3 4.674mg 0.305mg Fireweed
Vitamin B5 1.356mg 0.437mg Fireweed
Vitamin B6 0.632mg 0.073mg Fireweed
Folate 112µg 97µg Fireweed
Vitamin B12 0µg 0µg
Vitamin K µg 108.6µg Arugula
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.086g Fireweed
Monounsaturated Fat g 0.049g Arugula
Polyunsaturated fat g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Fireweed
52
Arugula
Mineral Summary Score
75
Fireweed
29
Arugula

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
28%
Fireweed
15%
Arugula
Carbohydrates
19%
Fireweed
4%
Arugula
Fats
13%
Fireweed
3%
Arugula

Comparison summary

Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 2.05g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.086g)
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 contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 7mg)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.6)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.