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  6. Fireweed vs. Coconut

Fireweed vs. Coconut — In-Depth Nutrition Comparison

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How are Fireweed and Coconut different?

  • Fireweed is higher in Manganese, Vitamin B6, Calcium, Magnesium, Vitamin B3, Folate, Vitamin B5, Vitamin A RAE, and Zinc, however, Coconut is richer in Selenium.
  • Daily need coverage for Manganese from Fireweed is 226% higher.

Fireweed, leaves, raw and Nuts, coconut meat, raw are the varieties used in this article.

Infographic

Fireweed vs Coconut 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.
Fireweed
Fireweed
5
:
5
Coconut
Coconut
Contains more Calcium +2964.3%
Contains more Magnesium +387.5%
Contains more Potassium +38.8%
Contains more Zinc +141.8%
Contains more Manganese +346.9%
Contains less Sodium -41.2%
Contains more Copper +35.9%
Contains more Selenium +1022.2%
Equal in Iron - 2.43
Equal in Phosphorus - 113
Fireweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +2964.3%
Contains more Magnesium +387.5%
Contains more Potassium +38.8%
Contains more Zinc +141.8%
Contains more Manganese +346.9%
Contains less Sodium -41.2%
Contains more Copper +35.9%
Contains more Selenium +1022.2%
Equal in Iron - 2.43
Equal in Phosphorus - 113

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.
Fireweed
Fireweed
6
:
4
Coconut
Coconut
Contains more Vitamin A +∞%
Contains more Vitamin B2 +585%
Contains more Vitamin B3 +765.6%
Contains more Vitamin B5 +352%
Contains more Vitamin B6 +1070.4%
Contains more Folate +330.8%
Contains more Vitamin C +50%
Contains more Vitamin B1 +100%
Fireweed
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%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +585%
Contains more Vitamin B3 +765.6%
Contains more Vitamin B5 +352%
Contains more Vitamin B6 +1070.4%
Contains more Folate +330.8%
Contains more Vitamin C +50%
Contains more Vitamin B1 +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fireweed
Fireweed
4
:
1
Coconut
Coconut
Contains more Protein +41.4%
Contains more Carbs +26.2%
Contains more Water +50.6%
Contains more Other +164.6%
Contains more Fats +1117.8%
Fireweed
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
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +41.4%
Contains more Carbs +26.2%
Contains more Water +50.6%
Contains more Other +164.6%
Contains more Fats +1117.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fireweed Coconut Opinion
Net carbs 8.62g 6.23g Fireweed
Protein 4.71g 3.33g Fireweed
Fats 2.75g 33.49g Coconut
Carbs 19.22g 15.23g Fireweed
Calories 103kcal 354kcal Coconut
Sugar 6.23g Fireweed
Fiber 10.6g 9g Fireweed
Calcium 429mg 14mg Fireweed
Iron 2.4mg 2.43mg Coconut
Magnesium 156mg 32mg Fireweed
Phosphorus 108mg 113mg Coconut
Potassium 494mg 356mg Fireweed
Sodium 34mg 20mg Coconut
Zinc 2.66mg 1.1mg Fireweed
Copper 0.32mg 0.435mg Coconut
Manganese 6.704mg 1.5mg Fireweed
Selenium 0.9µg 10.1µg Coconut
Vitamin A 3598IU 0IU Fireweed
Vitamin A RAE 180µg 0µg Fireweed
Vitamin E 0.24mg Coconut
Vitamin C 2.2mg 3.3mg Coconut
Vitamin B1 0.033mg 0.066mg Coconut
Vitamin B2 0.137mg 0.02mg Fireweed
Vitamin B3 4.674mg 0.54mg Fireweed
Vitamin B5 1.356mg 0.3mg Fireweed
Vitamin B6 0.632mg 0.054mg Fireweed
Folate 112µg 26µg Fireweed
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg Coconut
Threonine 0.121mg Coconut
Isoleucine 0.131mg Coconut
Leucine 0.247mg Coconut
Lysine 0.147mg Coconut
Methionine 0.062mg Coconut
Phenylalanine 0.169mg Coconut
Valine 0.202mg Coconut
Histidine 0.077mg Coconut
Saturated Fat 29.698g Fireweed
Monounsaturated Fat 1.425g Coconut
Polyunsaturated fat 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Fireweed
8%
Coconut
Minerals Daily Need Coverage Score
148%
Fireweed
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 6.23g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 29.698g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 14mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.