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  6. Fireweed vs. Bran raw

Fireweed vs. Bran raw — In-Depth Nutrition Comparison

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How are fireweed and bran raw different?

  • Fireweed is richer in vitamin A, manganese, calcium, vitamin B6, and vitamin B3, while bran raw is higher in vitamin B1, phosphorus, selenium, iron, and fiber.
  • Bran raw covers your daily need for vitamin B1, 95% more than fireweed.

Fireweed, leaves, raw and Oat bran, raw types were used in this article.

Infographic

Fireweed vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +639.7%
Contains more ManganeseManganese +19.1%
Contains more MagnesiumMagnesium +50.6%
Contains more PotassiumPotassium +14.6%
Contains more IronIron +125.4%
Contains more CopperCopper +25.9%
Contains more ZincZinc +16.9%
Contains more PhosphorusPhosphorus +579.6%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +4922.2%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +400.4%
Contains more Vitamin B6Vitamin B6 +283%
Contains more FolateFolate +115.4%
Contains more Vitamin B1Vitamin B1 +3445.5%
Contains more Vitamin B2Vitamin B2 +60.6%
Contains more Vitamin B5Vitamin B5 +10.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Bran raw DV% diff.
Vitamin B1 0.033mg 1.17mg 95%
Phosphorus 108mg 734mg 89%
Selenium 0.9µg 45.2µg 81%
Manganese 6.704mg 5.63mg 47%
Iron 2.4mg 5.41mg 38%
Calcium 429mg 58mg 37%
Vitamin B6 0.632mg 0.165mg 36%
Protein 4.71g 17.3g 25%
Vitamin B3 4.674mg 0.934mg 23%
Vitamin A 180µg 0µg 20%
Magnesium 156mg 235mg 19%
Fiber 10.6g 15.4g 19%
Polyunsaturated fat 2.766g 18%
Carbs 19.22g 66.22g 16%
Folate 112µg 52µg 15%
Copper 0.32mg 0.403mg 9%
Calories 103kcal 246kcal 7%
Fats 2.75g 7.03g 7%
Vitamin E 1.01mg 7%
Vitamin B2 0.137mg 0.22mg 6%
Choline 32.2mg 6%
Saturated fat 1.328g 6%
Monounsaturated fat 2.376g 6%
Zinc 2.66mg 3.11mg 4%
Vitamin B5 1.356mg 1.494mg 3%
Vitamin K 3.2µg 3%
Vitamin C 2.2mg 0mg 2%
Potassium 494mg 566mg 2%
Sodium 34mg 4mg 1%
Protein per 100 calories 4.6g 7g N/A
Calories per 10 g protein 219kcal 142kcal N/A
Weight per 100 calories 97g 41g N/A
Unsaturated / Saturated Fat ratio 3.9 N/A
Net carbs 8.62g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +980.6%
Contains more ProteinProtein +267.3%
Contains more FatsFats +155.6%
Contains more CarbsCarbs +244.5%
Contains more OtherOther +14.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.