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Fireweed vs. Filo — In-Depth Nutrition Comparison

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Summary of differences between fireweed and filo

  • Fireweed has more manganese, vitamin A, vitamin B6, calcium, fiber, magnesium, copper, and vitamin B5; however, filo is higher in vitamin B1 and selenium.
  • Fireweed covers your daily need for manganese, 271% more than filo.

These are the specific foods used in this comparison Fireweed, leaves, raw and Phyllo dough.

Infographic

Fireweed vs Filo 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%
Filo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more MagnesiumMagnesium +940%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +567.6%
Contains more CopperCopper +216.8%
Contains more ZincZinc +442.9%
Contains more PhosphorusPhosphorus +44%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +1308.4%
Contains more IronIron +33.8%
Contains more SeleniumSelenium +2488.9%

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%
Filo
5
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 0% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B5Vitamin B5 +349%
Contains more Vitamin B6Vitamin B6 +2006.7%
Contains more FolateFolate +27.3%
Contains more Vitamin B1Vitamin B1 +1539.4%
Contains more Vitamin B2Vitamin B2 +148.9%
~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
Filo
3
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +117.1%
Contains more OtherOther +49.4%
Contains more ProteinProtein +50.7%
Contains more FatsFats +118.2%
Contains more CarbsCarbs +173.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fireweed Filo
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 Filo DV% diff.
Manganese 6.704mg 0.476mg 271%
Vitamin B6 0.632mg 0.03mg 46%
Vitamin B1 0.033mg 0.541mg 42%
Calcium 429mg 11mg 42%
Selenium 0.9µg 23.3µg 41%
Fiber 10.6g 1.9g 35%
Magnesium 156mg 15mg 34%
Copper 0.32mg 0.101mg 24%
Vitamin B5 1.356mg 0.302mg 21%
Sodium 34mg 483mg 20%
Zinc 2.66mg 0.49mg 20%
Vitamin A 180µg 0µg 20%
Vitamin B2 0.137mg 0.341mg 16%
Potassium 494mg 74mg 12%
Carbs 19.22g 52.6g 11%
Calories 103kcal 299kcal 10%
Iron 2.4mg 3.21mg 10%
Monounsaturated fat 3.149g 8%
Saturated fat 1.47g 7%
Polyunsaturated fat 0.923g 6%
Folate 112µg 88µg 6%
Fats 2.75g 6g 5%
Phosphorus 108mg 75mg 5%
Protein 4.71g 7.1g 5%
Vitamin B3 4.674mg 4.073mg 4%
Vitamin C 2.2mg 0mg 2%
Vitamin K 2.5µg 2%
Choline 6.9mg 1%
Vitamin E 0.08mg 1%
Net carbs 8.62g 50.7g N/A
Sugar 0.18g N/A
Tryptophan 0.088mg 0%
Threonine 0.194mg 0%
Isoleucine 0.246mg 0%
Leucine 0.49mg 0%
Lysine 0.158mg 0%
Methionine 0.126mg 0%
Phenylalanine 0.359mg 0%
Valine 0.286mg 0%
Histidine 0.159mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Filo
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Fireweed
30%
Filo
Minerals Daily Need Coverage Score
148%
Fireweed
47%
Filo

Comparison summary

Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 449mg)
Which food is lower in Saturated fat?
Fireweed
Fireweed is lower in Saturated fat (difference - 1.47g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food is cheaper?
Filo
Filo is cheaper (difference - $3)
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

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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.