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  6. Fireweed vs. Mustard Greens Raw

Fireweed vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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A recap on differences between fireweed and mustard Greens Raw

  • Fireweed has more vitamin B6, calcium, fiber, magnesium, folate, vitamin B3, vitamin B5, zinc, and copper; however, mustard Greens Raw are higher in vitamin C.
  • Mustard Greens Raw cover your daily vitamin C needs 75% more than fireweed.
  • Mustard Greens Raw contain 11 times less zinc than fireweed. Fireweed contains 2.66mg of zinc, while mustard Greens Raw contain 0.25mg.

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

Infographic

Fireweed vs Mustard Greens Raw infographic
Infographic link

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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +387.5%
Contains more CalciumCalcium +273%
Contains more PotassiumPotassium +28.6%
Contains more IronIron +46.3%
Contains more CopperCopper +93.9%
Contains more ZincZinc +964%
Contains more PhosphorusPhosphorus +86.2%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -41.2%
~equal in Selenium ~0.9µg

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% 60% 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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin AVitamin A +19.2%
Contains more Vitamin B2Vitamin B2 +24.5%
Contains more Vitamin B3Vitamin B3 +484.3%
Contains more Vitamin B5Vitamin B5 +545.7%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more FolateFolate +833.3%
Contains more Vitamin CVitamin C +3081.8%
Contains more Vitamin B1Vitamin B1 +142.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Mustard Greens Raw DV% diff.
Manganese 6.704mg 291%
Vitamin K 257.5µg 215%
Vitamin C 2.2mg 70mg 75%
Vitamin B6 0.632mg 0.18mg 35%
Calcium 429mg 115mg 31%
Fiber 10.6g 3.2g 30%
Magnesium 156mg 32mg 30%
Folate 112µg 12µg 25%
Vitamin B3 4.674mg 0.8mg 24%
Vitamin B5 1.356mg 0.21mg 23%
Zinc 2.66mg 0.25mg 22%
Copper 0.32mg 0.165mg 17%
Vitamin E 2.01mg 13%
Iron 2.4mg 1.64mg 10%
Phosphorus 108mg 58mg 7%
Carbs 19.22g 4.67g 5%
Protein 4.71g 2.86g 4%
Fats 2.75g 0.42g 4%
Vitamin B1 0.033mg 0.08mg 4%
Calories 103kcal 27kcal 4%
Potassium 494mg 384mg 3%
Vitamin A 180µg 151µg 3%
Vitamin B2 0.137mg 0.11mg 2%
Sodium 34mg 20mg 1%
Net carbs 8.62g 1.47g N/A
Sugar 1.32g N/A
Selenium 0.9µg 0.9µg 0%
Choline 0.5mg 0%
Saturated fat 0.01g 0%
Monounsaturated fat 0.092g 0%
Polyunsaturated fat 0.038g 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% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +64.7%
Contains more FatsFats +554.8%
Contains more CarbsCarbs +311.6%
Contains more OtherOther +88.1%
Contains more WaterWater +28.1%

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. Mustard Greens Raw - 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.