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Fireweed vs Garden cress - In-Depth Nutrition Comparison

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How are Fireweed and Garden cress different?

  • Fireweed is richer in Manganese, Fiber, Calcium, Vitamin B6, Magnesium, Vitamin B3, Vitamin B5, and Zinc, while Garden cress is higher in Vitamin C, and Vitamin A RAE.
  • Fireweed covers your daily need of Manganese 267% more than Garden cress.
  • Fireweed contains 12 times more Zinc than Garden cress. Fireweed contains 2.66mg of Zinc, while Garden cress contains 0.23mg.

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

Infographic

Fireweed vs Garden cress 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 +429.6%
Contains more Iron +84.6%
Contains more Magnesium +310.5%
Contains more Phosphorus +42.1%
Contains more Zinc +1056.5%
Contains more Copper +88.2%
Contains more Potassium +22.7%
Contains less Sodium -58.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 25% 49% 28% 33% 54% 2% 7% 57%
Contains more Calcium +429.6%
Contains more Iron +84.6%
Contains more Magnesium +310.5%
Contains more Phosphorus +42.1%
Contains more Zinc +1056.5%
Contains more Copper +88.2%
Contains more Potassium +22.7%
Contains less Sodium -58.8%

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
:
Contains more Vitamin B3 +367.4%
Contains more Vitamin B5 +460.3%
Contains more Vitamin B6 +155.9%
Contains more Folate +40%
Contains more Vitamin A +92.2%
Contains more Vitamin C +3036.4%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B2 +89.8%
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 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin B3 +367.4%
Contains more Vitamin B5 +460.3%
Contains more Vitamin B6 +155.9%
Contains more Folate +40%
Contains more Vitamin A +92.2%
Contains more Vitamin C +3036.4%
Contains more Vitamin B1 +142.4%
Contains more Vitamin B2 +89.8%

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 Garden cress
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fireweed Garden cress Opinion
Net carbs 8.62g 4.4g Fireweed
Protein 4.71g 2.6g Fireweed
Fats 2.75g 0.7g Fireweed
Carbs 19.22g 5.5g Fireweed
Calories 103kcal 32kcal Fireweed
Starch g g
Fructose g g
Sugar g 4.4g Fireweed
Fiber 10.6g 1.1g Fireweed
Calcium 429mg 81mg Fireweed
Iron 2.4mg 1.3mg Fireweed
Magnesium 156mg 38mg Fireweed
Phosphorus 108mg 76mg Fireweed
Potassium 494mg 606mg Garden cress
Sodium 34mg 14mg Garden cress
Zinc 2.66mg 0.23mg Fireweed
Copper 0.32mg 0.17mg Fireweed
Vitamin A 3598IU 6917IU Garden cress
Vitamin E mg 0.7mg Garden cress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.2mg 69mg Garden cress
Vitamin B1 0.033mg 0.08mg Garden cress
Vitamin B2 0.137mg 0.26mg Garden cress
Vitamin B3 4.674mg 1mg Fireweed
Vitamin B5 1.356mg 0.242mg Fireweed
Vitamin B6 0.632mg 0.247mg Fireweed
Folate 112µg 80µg Fireweed
Vitamin B12 0µg 0µg
Vitamin K µg 541.9µg Garden cress
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 0.023g Fireweed
Monounsaturated Fat g 0.239g Garden cress
Polyunsaturated fat g 0.228g Garden cress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
187
Garden cress
Mineral Summary Score
75
Fireweed
31
Garden cress

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
16%
Garden cress
Carbohydrates
19%
Fireweed
6%
Garden cress
Fats
13%
Fireweed
3%
Garden cress

Comparison summary

Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 20mg)
Which food is cheaper?
Garden cress
Garden cress is cheaper (difference - $3)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.023g)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.