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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.
  • Fireweed covers your daily need for 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
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +310.5%
Contains more CalciumCalcium +429.6%
Contains more IronIron +84.6%
Contains more CopperCopper +88.2%
Contains more ZincZinc +1056.5%
Contains more PhosphorusPhosphorus +42.1%
Contains more ManganeseManganese +1112.3%
Contains more PotassiumPotassium +22.7%
Contains less SodiumSodium -58.8%
~equal in Selenium ~0.9µg

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.
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%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B3Vitamin B3 +367.4%
Contains more Vitamin B5Vitamin B5 +460.3%
Contains more Vitamin B6Vitamin B6 +155.9%
Contains more FolateFolate +40%
Contains more Vitamin CVitamin C +3036.4%
Contains more Vitamin AVitamin A +92.2%
Contains more Vitamin B1Vitamin B1 +142.4%
Contains more Vitamin B2Vitamin B2 +89.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +81.2%
Contains more FatsFats +292.9%
Contains more CarbsCarbs +249.5%
Contains more OtherOther +41.1%
Contains more WaterWater +26.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 DV% diff.
Vitamin K 541.9µg 452%
Manganese 6.704mg 0.553mg 267%
Vitamin C 2.2mg 69mg 74%
Fiber 10.6g 1.1g 38%
Calcium 429mg 81mg 35%
Vitamin B6 0.632mg 0.247mg 30%
Magnesium 156mg 38mg 28%
Vitamin B3 4.674mg 1mg 23%
Vitamin B5 1.356mg 0.242mg 22%
Zinc 2.66mg 0.23mg 22%
Vitamin A 180µg 346µg 18%
Copper 0.32mg 0.17mg 17%
Iron 2.4mg 1.3mg 14%
Vitamin B2 0.137mg 0.26mg 9%
Folate 112µg 80µg 8%
Phosphorus 108mg 76mg 5%
Vitamin E 0.7mg 5%
Carbs 19.22g 5.5g 5%
Protein 4.71g 2.6g 4%
Choline 19.5mg 4%
Vitamin B1 0.033mg 0.08mg 4%
Calories 103kcal 32kcal 4%
Potassium 494mg 606mg 3%
Fats 2.75g 0.7g 3%
Polyunsaturated fat 0.228g 2%
Monounsaturated fat 0.239g 1%
Sodium 34mg 14mg 1%
Net carbs 8.62g 4.4g N/A
Sugar 4.4g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.023g 0%

Which food is preferable for your diet?

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

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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
39%
Fireweed
150%
Garden cress
Minerals Daily Need Coverage Score
148%
Fireweed
33%
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

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. 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.