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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 Calcium +273%
Contains more Iron +46.3%
Contains more Magnesium +387.5%
Contains more Phosphorus +86.2%
Contains more Potassium +28.6%
Contains more Zinc +964%
Contains more Copper +93.9%
Contains less Sodium -41.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Calcium +273%
Contains more Iron +46.3%
Contains more Magnesium +387.5%
Contains more Phosphorus +86.2%
Contains more Potassium +28.6%
Contains more Zinc +964%
Contains more Copper +93.9%
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 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 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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%

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

All nutrients comparison - raw data values

Nutrient Fireweed Mustard Greens Opinion
Net carbs 8.62g 1.47g Fireweed
Protein 4.71g 2.86g Fireweed
Fats 2.75g 0.42g Fireweed
Carbs 19.22g 4.67g Fireweed
Calories 103kcal 27kcal Fireweed
Starch g g
Fructose g g
Sugar g 1.32g Fireweed
Fiber 10.6g 3.2g Fireweed
Calcium 429mg 115mg Fireweed
Iron 2.4mg 1.64mg Fireweed
Magnesium 156mg 32mg Fireweed
Phosphorus 108mg 58mg Fireweed
Potassium 494mg 384mg Fireweed
Sodium 34mg 20mg Mustard Greens
Zinc 2.66mg 0.25mg Fireweed
Copper 0.32mg 0.165mg Fireweed
Vitamin A 3598IU 3024IU Fireweed
Vitamin E mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.2mg 70mg Mustard Greens
Vitamin B1 0.033mg 0.08mg Mustard Greens
Vitamin B2 0.137mg 0.11mg Fireweed
Vitamin B3 4.674mg 0.8mg Fireweed
Vitamin B5 1.356mg 0.21mg Fireweed
Vitamin B6 0.632mg 0.18mg Fireweed
Folate 112µg 12µg Fireweed
Vitamin B12 0µg 0µg
Vitamin K µg 257.5µg Mustard Greens
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.01g Fireweed
Monounsaturated Fat g 0.092g Mustard Greens
Polyunsaturated fat g 0.038g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Mustard Greens
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
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

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.

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.