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Fireweed vs. Kale — In-Depth Nutrition Comparison

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How are fireweed and kale different?

  • Fireweed is higher in manganese, vitamin B6, calcium, fiber, magnesium, vitamin B5, vitamin B3, and folate; however, kale is richer in vitamin A and vitamin C.
  • Daily need coverage for manganese for fireweed is 273% higher.
  • Fireweed contains 28 times more vitamin B5 than kale. While fireweed contains 1.356mg of vitamin B5, kale contains only 0.049mg.

Fireweed, leaves, raw and Kale, cooked, boiled, drained, without salt are the varieties used in this article.

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Fireweed vs Kale 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%
Kale
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Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +495.8%
Contains more PotassiumPotassium +116.7%
Contains more IronIron +166.7%
Contains more CopperCopper +105.1%
Contains more ZincZinc +1008.3%
Contains more PhosphorusPhosphorus +285.7%
Contains more ManganeseManganese +1511.5%
Contains less SodiumSodium -32.4%
~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%
Kale
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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 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin B2Vitamin B2 +95.7%
Contains more Vitamin B3Vitamin B3 +834.8%
Contains more Vitamin B5Vitamin B5 +2667.3%
Contains more Vitamin B6Vitamin B6 +358%
Contains more FolateFolate +761.5%
Contains more Vitamin CVitamin C +1763.6%
Contains more Vitamin AVitamin A +278.3%
Contains more Vitamin B1Vitamin B1 +60.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Kale DV% diff.
Vitamin K 817µg 681%
Manganese 6.704mg 0.416mg 273%
Vitamin A 180µg 681µg 56%
Vitamin C 2.2mg 41mg 43%
Vitamin B6 0.632mg 0.138mg 38%
Calcium 429mg 72mg 36%
Fiber 10.6g 2g 34%
Magnesium 156mg 18mg 33%
Vitamin B5 1.356mg 0.049mg 26%
Vitamin B3 4.674mg 0.5mg 26%
Folate 112µg 13µg 25%
Zinc 2.66mg 0.24mg 22%
Iron 2.4mg 0.9mg 19%
Copper 0.32mg 0.156mg 18%
Phosphorus 108mg 28mg 11%
Potassium 494mg 228mg 8%
Protein 4.71g 1.9g 6%
Vitamin E 0.85mg 6%
Vitamin B2 0.137mg 0.07mg 5%
Carbs 19.22g 5.63g 5%
Fats 2.75g 0.4g 4%
Calories 103kcal 28kcal 4%
Vitamin B1 0.033mg 0.053mg 2%
Polyunsaturated fat 0.193g 1%
Net carbs 8.62g 3.63g N/A
Sugar 1.25g N/A
Sodium 34mg 23mg 0%
Selenium 0.9µg 0.9µg 0%
Choline 0.4mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

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
Kale
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2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +147.9%
Contains more FatsFats +587.5%
Contains more CarbsCarbs +241.4%
Contains more OtherOther +192%
Contains more WaterWater +28.8%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.