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Fireweed vs. Flank steak — In-Depth Nutrition Comparison

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Summary of differences between fireweed and flank steak

  • Fireweed has more manganese, vitamin A, fiber, calcium, magnesium, copper, and folate; however, flank steak is higher in vitamin B12 and selenium.
  • Fireweed covers your daily need for manganese, 291% more than flank steak.

These are the specific foods used in this comparison Fireweed, leaves, raw and Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Fireweed vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +578.3%
Contains more CalciumCalcium +2045%
Contains more PotassiumPotassium +45.7%
Contains more IronIron +37.9%
Contains more CopperCopper +290.2%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +74388.9%
Contains more ZincZinc +84.2%
Contains more PhosphorusPhosphorus +94.4%
Contains more SeleniumSelenium +3166.7%

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 0% 0% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +148.8%
Contains more FolateFolate +1144.4%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.133mg
~equal in Vitamin B6 ~0.579mg

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-4333.3%
Contains more ProteinProtein +487.3%
Contains more FatsFats +199.3%
~equal in Water ~64.17g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fireweed Flank steak DV% diff.
Manganese 6.704mg 0.009mg 291%
Vitamin B12 0µg 1.63µg 68%
Selenium 0.9µg 29.4µg 52%
Protein 4.71g 27.66g 46%
Fiber 10.6g 0g 42%
Calcium 429mg 20mg 41%
Magnesium 156mg 23mg 32%
Cholesterol 0mg 79mg 26%
Folate 112µg 9µg 26%
Copper 0.32mg 0.082mg 26%
Zinc 2.66mg 4.9mg 20%
Vitamin A 180µg 0µg 20%
Choline 105.4mg 19%
Vitamin B3 4.674mg 7.363mg 17%
Vitamin B5 1.356mg 0.545mg 16%
Phosphorus 108mg 210mg 15%
Saturated fat 3.395g 15%
Iron 2.4mg 1.74mg 8%
Monounsaturated fat 3.317g 8%
Fats 2.75g 8.23g 8%
Carbs 19.22g 0g 6%
Potassium 494mg 339mg 5%
Calories 103kcal 192kcal 4%
Vitamin B1 0.033mg 0.075mg 4%
Vitamin B6 0.632mg 0.579mg 4%
Vitamin E 0.38mg 3%
Vitamin C 2.2mg 0mg 2%
Polyunsaturated fat 0.322g 2%
Vitamin K 1.4µg 1%
Sodium 34mg 56mg 1%
Net carbs 8.62g 0g N/A
Vitamin B2 0.137mg 0.133mg 0%
Tryptophan 0.182mg 0%
Threonine 1.105mg 0%
Isoleucine 1.259mg 0%
Leucine 2.201mg 0%
Lysine 2.338mg 0%
Methionine 0.72mg 0%
Phenylalanine 1.093mg 0%
Valine 1.372mg 0%
Histidine 0.883mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Flank steak
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
49%
Flank steak
Minerals Daily Need Coverage Score
148%
Fireweed
54%
Flank steak

Comparison summary

Which food is cheaper?
Flank steak
Flank steak is cheaper (difference - $3)
Which food is lower in Cholesterol?
Fireweed
Fireweed is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Fireweed
Fireweed is lower in Saturated fat (difference - 3.395g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 0)
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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.