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Fireweed vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between Fireweed and Marrow-stem Kale?

  • Fireweed is richer in Manganese, Vitamin B6, Magnesium, Copper, Fiber, Vitamin B3, Iron, Zinc, and Vitamin B5, yet Marrow-stem Kale is richer in Vitamin C.
  • Fireweed's daily need coverage for Manganese is 263% higher.
  • Fireweed has 13 times more Zinc than Marrow-stem Kale. Fireweed has 2.66mg of Zinc, while Marrow-stem Kale has 0.21mg.

We used Fireweed, leaves, raw and Collards, raw types in this comparison.

Infographic

Fireweed vs Marrow-stem 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +477.8%
Contains more CalciumCalcium +84.9%
Contains more PotassiumPotassium +131.9%
Contains more IronIron +410.6%
Contains more CopperCopper +595.7%
Contains more ZincZinc +1166.7%
Contains more PhosphorusPhosphorus +332%
Contains more ManganeseManganese +918.8%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +44.4%

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% 216% 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 118% 301% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B3Vitamin B3 +529.9%
Contains more Vitamin B5Vitamin B5 +407.9%
Contains more Vitamin B6Vitamin B6 +283%
Contains more Vitamin CVitamin C +1504.5%
Contains more Vitamin AVitamin A +39.5%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more FolateFolate +15.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.13mg
~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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +56%
Contains more FatsFats +350.8%
Contains more CarbsCarbs +254.6%
Contains more OtherOther +91%
Contains more WaterWater +26.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fireweed Marrow-stem Kale Opinion
Calories 103kcal 32kcal Fireweed
Protein 4.71g 3.02g Fireweed
Fats 2.75g 0.61g Fireweed
Vitamin C 2.2mg 35.3mg Marrow-stem Kale
Net carbs 8.62g 1.42g Fireweed
Carbs 19.22g 5.42g Fireweed
Magnesium 156mg 27mg Fireweed
Calcium 429mg 232mg Fireweed
Potassium 494mg 213mg Fireweed
Iron 2.4mg 0.47mg Fireweed
Sugar 0.46g Fireweed
Fiber 10.6g 4g Fireweed
Copper 0.32mg 0.046mg Fireweed
Zinc 2.66mg 0.21mg Fireweed
Phosphorus 108mg 25mg Fireweed
Sodium 34mg 17mg Marrow-stem Kale
Vitamin A 3598IU 5019IU Marrow-stem Kale
Vitamin A RAE 180µg 251µg Marrow-stem Kale
Vitamin E 2.26mg Marrow-stem Kale
Manganese 6.704mg 0.658mg Fireweed
Selenium 0.9µg 1.3µg Marrow-stem Kale
Vitamin B1 0.033mg 0.054mg Marrow-stem Kale
Vitamin B2 0.137mg 0.13mg Fireweed
Vitamin B3 4.674mg 0.742mg Fireweed
Vitamin B5 1.356mg 0.267mg Fireweed
Vitamin B6 0.632mg 0.165mg Fireweed
Vitamin K 437.1µg Marrow-stem Kale
Folate 112µg 129µg Marrow-stem Kale
Choline 23.2mg Marrow-stem Kale
Saturated Fat 0.055g Fireweed
Monounsaturated Fat 0.03g Marrow-stem Kale
Polyunsaturated fat 0.201g Marrow-stem Kale
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Marrow-stem Kale
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
51%
Fireweed
137%
Marrow-stem Kale
Minerals Daily Need Coverage Score
148%
Fireweed
25%
Marrow-stem Kale

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 17mg)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.5)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 32)
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 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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.