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  6. Fireweed vs. Sauerkraut

Fireweed vs. Sauerkraut — In-Depth Nutrition Comparison

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The main differences between fireweed and sauerkraut

  • Fireweed is richer than sauerkraut in manganese, vitamin A, calcium, vitamin B6, magnesium, fiber, vitamin B3, vitamin B5, and copper.
  • Daily need coverage for manganese for fireweed is 285% higher.
  • Fireweed contains 200 times more vitamin A than sauerkraut. Fireweed contains 3598IU of vitamin A, while sauerkraut contains 18IU.
  • Fireweed contains less sodium.

Food types used in this article are Fireweed, leaves, raw and Sauerkraut, canned, solids, and liquids.

Infographic

Fireweed vs Sauerkraut 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" 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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +1330%
Contains more PotassiumPotassium +190.6%
Contains more IronIron +63.3%
Contains more CopperCopper +233.3%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +440%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +4339.7%
Contains more SeleniumSelenium +50%

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin B1Vitamin B1 +57.1%
Contains more Vitamin B2Vitamin B2 +522.7%
Contains more Vitamin B3Vitamin B3 +3168.5%
Contains more Vitamin B5Vitamin B5 +1358.1%
Contains more Vitamin B6Vitamin B6 +386.2%
Contains more FolateFolate +366.7%
Contains more Vitamin CVitamin C +568.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Sauerkraut DV% diff.
Manganese 6.704mg 0.151mg 285%
Calcium 429mg 30mg 40%
Vitamin B6 0.632mg 0.13mg 39%
Magnesium 156mg 13mg 34%
Fiber 10.6g 2.9g 31%
Vitamin B3 4.674mg 0.143mg 28%
Sodium 34mg 661mg 27%
Copper 0.32mg 0.096mg 25%
Vitamin B5 1.356mg 0.093mg 25%
Folate 112µg 24µg 22%
Zinc 2.66mg 0.19mg 22%
Vitamin A 180µg 1µg 20%
Vitamin C 2.2mg 14.7mg 14%
Phosphorus 108mg 20mg 13%
Iron 2.4mg 1.47mg 12%
Vitamin K 13µg 11%
Potassium 494mg 170mg 10%
Vitamin B2 0.137mg 0.022mg 9%
Protein 4.71g 0.91g 8%
Carbs 19.22g 4.28g 5%
Fats 2.75g 0.14g 4%
Calories 103kcal 19kcal 4%
Choline 10.4mg 2%
Vitamin B1 0.033mg 0.021mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin E 0.14mg 1%
Net carbs 8.62g 1.38g N/A
Sugar 1.78g N/A
Saturated fat 0.034g 0%
Monounsaturated fat 0.013g 0%
Polyunsaturated fat 0.067g 0%
Tryptophan 0.008mg 0%
Threonine 0.025mg 0%
Isoleucine 0.021mg 0%
Leucine 0.029mg 0%
Lysine 0.031mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.023mg 0%
Valine 0.03mg 0%
Histidine 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +417.6%
Contains more FatsFats +1864.3%
Contains more CarbsCarbs +349.1%
Contains more OtherOther +18.1%
Contains more WaterWater +30.7%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.