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Fireweed vs Chard - In-Depth Nutrition Comparison

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Important differences between Fireweed and Chard

  • Fireweed has more Manganese, Vitamin B6, Calcium, Fiber, Vitamin B3, Folate, Vitamin B5, Zinc, and Magnesium, however Chard has more Vitamin C.
  • Fireweed's daily need coverage for Manganese is 276% more.
  • Fireweed has 12 times more Vitamin B3 than Chard. Fireweed has 4.674mg of Vitamin B3, while Chard has 0.4mg.

The food varieties used in the comparison are Fireweed, leaves, raw and Chard, swiss, raw.

Infographic

Fireweed vs Chard 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
:
0
Chard
Contains more Calcium +741.2%
Contains more Iron +33.3%
Contains more Magnesium +92.6%
Contains more Phosphorus +134.8%
Contains more Potassium +30.3%
Contains less Sodium -84%
Contains more Zinc +638.9%
Contains more Copper +78.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 16% 68% 58% 20% 34% 28% 10% 60%
Contains more Calcium +741.2%
Contains more Iron +33.3%
Contains more Magnesium +92.6%
Contains more Phosphorus +134.8%
Contains more Potassium +30.3%
Contains less Sodium -84%
Contains more Zinc +638.9%
Contains more Copper +78.8%

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
:
5
Chard
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +1068.5%
Contains more Vitamin B5 +688.4%
Contains more Vitamin B6 +538.4%
Contains more Folate +700%
Contains more Vitamin A +70%
Contains more Vitamin C +1263.6%
Contains more Vitamin B1 +21.2%
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 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin B2 +52.2%
Contains more Vitamin B3 +1068.5%
Contains more Vitamin B5 +688.4%
Contains more Vitamin B6 +538.4%
Contains more Folate +700%
Contains more Vitamin A +70%
Contains more Vitamin C +1263.6%
Contains more Vitamin B1 +21.2%

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 Chard
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 Fireweed Chard Opinion
Net carbs 8.62g 2.14g Fireweed
Protein 4.71g 1.8g Fireweed
Fats 2.75g 0.2g Fireweed
Carbs 19.22g 3.74g Fireweed
Calories 103kcal 19kcal Fireweed
Starch g g
Fructose g g
Sugar g 1.1g Fireweed
Fiber 10.6g 1.6g Fireweed
Calcium 429mg 51mg Fireweed
Iron 2.4mg 1.8mg Fireweed
Magnesium 156mg 81mg Fireweed
Phosphorus 108mg 46mg Fireweed
Potassium 494mg 379mg Fireweed
Sodium 34mg 213mg Fireweed
Zinc 2.66mg 0.36mg Fireweed
Copper 0.32mg 0.179mg Fireweed
Vitamin A 3598IU 6116IU Chard
Vitamin E mg 1.89mg Chard
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.2mg 30mg Chard
Vitamin B1 0.033mg 0.04mg Chard
Vitamin B2 0.137mg 0.09mg Fireweed
Vitamin B3 4.674mg 0.4mg Fireweed
Vitamin B5 1.356mg 0.172mg Fireweed
Vitamin B6 0.632mg 0.099mg Fireweed
Folate 112µg 14µg Fireweed
Vitamin B12 0µg 0µg
Vitamin K µg 830µg Chard
Tryptophan mg 0.017mg Chard
Threonine mg 0.083mg Chard
Isoleucine mg 0.147mg Chard
Leucine mg 0.13mg Chard
Lysine mg 0.099mg Chard
Methionine mg 0.019mg Chard
Phenylalanine mg 0.11mg Chard
Valine mg 0.11mg Chard
Histidine mg 0.036mg Chard
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.03g Fireweed
Monounsaturated Fat g 0.04g Chard
Polyunsaturated fat g 0.07g Chard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Chard
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
222
Chard
Mineral Summary Score
75
Fireweed
36
Chard

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
11%
Chard
Carbohydrates
19%
Fireweed
4%
Chard
Fats
13%
Fireweed
1%
Chard

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 - 179mg)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.03g)
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 - $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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.