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Fireweed vs Mustard Greens - In-Depth Nutrition Comparison

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A recap on differences between Fireweed and Mustard Greens

  • Fireweed has more Vitamin B6, Calcium, Fiber, Magnesium, Folate, Vitamin B3, Vitamin B5, Zinc, and Copper, however Mustard Greens are higher in Vitamin C.
  • Mustard Greens covers your daily Vitamin C needs 75% more than Fireweed.
  • Mustard Greens contain 11 times less Zinc than Fireweed. Fireweed contains 2.66mg of Zinc, while Mustard Greens contain 0.25mg.

Food varieties used in this article are Fireweed, leaves, raw and Mustard greens, raw.

Infographic

Fireweed vs Mustard Greens 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 Iron +46.3%
Contains more Calcium +273%
Contains more Potassium +28.6%
Contains more Magnesium +387.5%
Contains more Copper +93.9%
Contains more Zinc +964%
Contains more Phosphorus +86.2%
Contains less Sodium -41.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 129% 44% 112% 107% 73% 47% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Iron +46.3%
Contains more Calcium +273%
Contains more Potassium +28.6%
Contains more Magnesium +387.5%
Contains more Copper +93.9%
Contains more Zinc +964%
Contains more Phosphorus +86.2%
Contains less Sodium -41.2%

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 A +19%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B5 +545.7%
Contains more Vitamin B6 +251.1%
Contains more Folate +833.3%
Contains more Vitamin C +3081.8%
Contains more Vitamin B1 +142.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 216% 0% 0% 9% 32% 88% 82% 146% 0% 0% 85%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin A +19%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B5 +545.7%
Contains more Vitamin B6 +251.1%
Contains more Folate +833.3%
Contains more Vitamin C +3081.8%
Contains more Vitamin B1 +142.4%

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
102
Mustard Greens
Mineral Summary Score
75
Fireweed
30
Mustard Greens

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
17%
Mustard Greens
Carbohydrates
19%
Fireweed
5%
Mustard Greens
Fats
13%
Fireweed
2%
Mustard Greens

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 Mustard Greens
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 14mg)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.6)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.01g)
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.

All nutrients comparison - raw data values

Nutrient Fireweed Mustard Greens Opinion
Calories 103 27 Fireweed
Protein 4.71 2.86 Fireweed
Fats 2.75 0.42 Fireweed
Vitamin C 2.2 70 Mustard Greens
Carbs 19.22 4.67 Fireweed
Cholesterol 0 0
Vitamin D 0 0
Iron 2.4 1.64 Fireweed
Calcium 429 115 Fireweed
Potassium 494 384 Fireweed
Magnesium 156 32 Fireweed
Sugar 1.32 Fireweed
Fiber 10.6 3.2 Fireweed
Copper 0.32 0.165 Fireweed
Zinc 2.66 0.25 Fireweed
Starch
Phosphorus 108 58 Fireweed
Sodium 34 20 Mustard Greens
Vitamin A 3598 3024 Fireweed
Vitamin E 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.033 0.08 Mustard Greens
Vitamin B2 0.137 0.11 Fireweed
Vitamin B3 4.674 0.8 Fireweed
Vitamin B5 1.356 0.21 Fireweed
Vitamin B6 0.632 0.18 Fireweed
Vitamin B12 0 0
Vitamin K 257.5 Mustard Greens
Folate 112 12 Fireweed
Trans Fat 0 0
Saturated Fat 0.01 Fireweed
Monounsaturated Fat 0.092 Mustard Greens
Polyunsaturated fat 0.038 Mustard Greens
Tryptophan
Threonine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Valine
Histidine
Fructose

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.