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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +84.9%
Contains more Iron +410.6%
Contains more Magnesium +477.8%
Contains more Phosphorus +332%
Contains more Potassium +131.9%
Contains more Zinc +1166.7%
Contains more Copper +595.7%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Contains more Calcium +84.9%
Contains more Iron +410.6%
Contains more Magnesium +477.8%
Contains more Phosphorus +332%
Contains more Potassium +131.9%
Contains more Zinc +1166.7%
Contains more Copper +595.7%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B3 +529.9%
Contains more Vitamin B5 +407.9%
Contains more Vitamin B6 +283%
Contains more Vitamin A +39.5%
Contains more Vitamin C +1504.5%
Contains more Vitamin B1 +63.6%
Contains more Folate +15.2%
Equal in Vitamin B2 - 0.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 216% 0% 0% 8% 9% 32% 88% 82% 146% 85% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
Contains more Vitamin B3 +529.9%
Contains more Vitamin B5 +407.9%
Contains more Vitamin B6 +283%
Contains more Vitamin A +39.5%
Contains more Vitamin C +1504.5%
Contains more Vitamin B1 +63.6%
Contains more Folate +15.2%
Equal in Vitamin B2 - 0.13

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Net carbs 8.62g 1.42g Fireweed
Protein 4.71g 3.02g Fireweed
Fats 2.75g 0.61g Fireweed
Carbs 19.22g 5.42g Fireweed
Calories 103kcal 32kcal Fireweed
Starch g g
Fructose g g
Sugar g 0.46g Fireweed
Fiber 10.6g 4g Fireweed
Calcium 429mg 232mg Fireweed
Iron 2.4mg 0.47mg Fireweed
Magnesium 156mg 27mg Fireweed
Phosphorus 108mg 25mg Fireweed
Potassium 494mg 213mg Fireweed
Sodium 34mg 17mg Marrow-stem Kale
Zinc 2.66mg 0.21mg Fireweed
Copper 0.32mg 0.046mg Fireweed
Vitamin A 3598IU 5019IU Marrow-stem Kale
Vitamin E mg 2.26mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.2mg 35.3mg 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
Folate 112µg 129µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K µg 437.1µg Marrow-stem Kale
Tryptophan mg 0.031mg Marrow-stem Kale
Threonine mg 0.086mg Marrow-stem Kale
Isoleucine mg 0.1mg Marrow-stem Kale
Leucine mg 0.151mg Marrow-stem Kale
Lysine mg 0.117mg Marrow-stem Kale
Methionine mg 0.033mg Marrow-stem Kale
Phenylalanine mg 0.087mg Marrow-stem Kale
Valine mg 0.12mg Marrow-stem Kale
Histidine mg 0.047mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.055g Fireweed
Monounsaturated Fat g 0.03g Marrow-stem Kale
Polyunsaturated fat g 0.201g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Marrow-stem Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Fireweed
147
Marrow-stem Kale
Mineral Summary Score
75
Fireweed
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
28%
Fireweed
18%
Marrow-stem Kale
Carbohydrates
19%
Fireweed
5%
Marrow-stem Kale
Fats
13%
Fireweed
3%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.