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Fireweed vs. Lettuce — In-Depth Nutrition Comparison

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How are fireweed and lettuce different?

  • Fireweed is richer in manganese, vitamin B6, calcium, fiber, magnesium, copper, vitamin B3, vitamin B5, and zinc, while lettuce is higher in vitamin A.
  • Fireweed covers your daily need for manganese, 281% more than lettuce.
  • Fireweed contains 15 times more zinc than lettuce. Fireweed contains 2.66mg of zinc, while lettuce contains 0.18mg.

Fireweed, leaves, raw and Lettuce, green leaf, raw types were used in this article.

Infographic

Fireweed vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +1091.7%
Contains more PotassiumPotassium +154.6%
Contains more IronIron +179.1%
Contains more CopperCopper +1003.4%
Contains more ZincZinc +1377.8%
Contains more PhosphorusPhosphorus +272.4%
Contains more ManganeseManganese +2581.6%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -17.6%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin B2Vitamin B2 +71.3%
Contains more Vitamin B3Vitamin B3 +1146.4%
Contains more Vitamin B5Vitamin B5 +911.9%
Contains more Vitamin B6Vitamin B6 +602.2%
Contains more FolateFolate +194.7%
Contains more Vitamin CVitamin C +318.2%
Contains more Vitamin AVitamin A +105.6%
Contains more Vitamin B1Vitamin B1 +112.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Lettuce DV% diff.
Manganese 6.704mg 0.25mg 281%
Vitamin K 126.3µg 105%
Vitamin B6 0.632mg 0.09mg 42%
Calcium 429mg 36mg 39%
Fiber 10.6g 1.3g 37%
Magnesium 156mg 13mg 34%
Copper 0.32mg 0.029mg 32%
Vitamin B3 4.674mg 0.375mg 27%
Vitamin B5 1.356mg 0.134mg 24%
Zinc 2.66mg 0.18mg 23%
Vitamin A 180µg 370µg 21%
Iron 2.4mg 0.86mg 19%
Folate 112µg 38µg 19%
Phosphorus 108mg 29mg 11%
Potassium 494mg 194mg 9%
Vitamin C 2.2mg 9.2mg 8%
Protein 4.71g 1.36g 7%
Carbs 19.22g 2.87g 5%
Calories 103kcal 15kcal 4%
Fats 2.75g 0.15g 4%
Vitamin B2 0.137mg 0.08mg 4%
Vitamin B1 0.033mg 0.07mg 3%
Choline 13.6mg 2%
Vitamin E 0.22mg 1%
Selenium 0.9µg 0.6µg 1%
Polyunsaturated fat 0.082g 1%
Fructose 0.43g 1%
Protein per 100 calories 4.6g 9.1g N/A
Calories per 10 g protein 219kcal 110kcal N/A
Weight per 100 calories 97g 667g N/A
Unsaturated / Saturated Fat ratio 4.4 N/A
Net carbs 8.62g 1.57g N/A
Sugar 0.78g N/A
Sodium 34mg 28mg 0%
Saturated fat 0.02g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.009mg 0%
Threonine 0.059mg 0%
Isoleucine 0.084mg 0%
Leucine 0.079mg 0%
Lysine 0.084mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.055mg 0%
Valine 0.07mg 0%
Histidine 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +246.3%
Contains more FatsFats +1733.3%
Contains more CarbsCarbs +569.7%
Contains more OtherOther +296.9%
Contains more WaterWater +34.2%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.