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Fireweed vs Spinach - In-Depth Nutrition Comparison

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Important differences between Fireweed and Spinach

  • Fireweed has more Manganese, Vitamin B6, Fiber, Calcium, Vitamin B5, Vitamin B3, and Copper, however Spinach has more Vitamin A RAE, Vitamin C, and Folate.
  • Fireweed's daily need coverage for Manganese is 252% more.
  • Fireweed has 21 times more Vitamin B5 than Spinach. Fireweed has 1.356mg of Vitamin B5, while Spinach has 0.065mg.

The food varieties used in the comparison are Fireweed, leaves, raw and Spinach, raw.

Infographic

Fireweed vs Spinach 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 +333.3%
Contains more Magnesium +97.5%
Contains more Phosphorus +120.4%
Contains less Sodium -57%
Contains more Zinc +401.9%
Contains more Copper +146.2%
Contains more Iron +12.9%
Contains more Potassium +13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Contains more Calcium +333.3%
Contains more Magnesium +97.5%
Contains more Phosphorus +120.4%
Contains less Sodium -57%
Contains more Zinc +401.9%
Contains more Copper +146.2%
Contains more Iron +12.9%
Contains more Potassium +13%

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 B3 +545.6%
Contains more Vitamin B5 +1986.2%
Contains more Vitamin B6 +224.1%
Contains more Vitamin A +160.6%
Contains more Vitamin C +1177.3%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B2 +38%
Contains more Folate +73.2%
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 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B3 +545.6%
Contains more Vitamin B5 +1986.2%
Contains more Vitamin B6 +224.1%
Contains more Vitamin A +160.6%
Contains more Vitamin C +1177.3%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B2 +38%
Contains more Folate +73.2%

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 Spinach
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Fireweed Spinach Opinion
Net carbs 8.62g 1.43g Fireweed
Protein 4.71g 2.86g Fireweed
Fats 2.75g 0.39g Fireweed
Carbs 19.22g 3.63g Fireweed
Calories 103kcal 23kcal Fireweed
Starch g g
Fructose g 0.15g Spinach
Sugar g 0.42g Fireweed
Fiber 10.6g 2.2g Fireweed
Calcium 429mg 99mg Fireweed
Iron 2.4mg 2.71mg Spinach
Magnesium 156mg 79mg Fireweed
Phosphorus 108mg 49mg Fireweed
Potassium 494mg 558mg Spinach
Sodium 34mg 79mg Fireweed
Zinc 2.66mg 0.53mg Fireweed
Copper 0.32mg 0.13mg Fireweed
Vitamin A 3598IU 9377IU Spinach
Vitamin E mg 2.03mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.2mg 28.1mg Spinach
Vitamin B1 0.033mg 0.078mg Spinach
Vitamin B2 0.137mg 0.189mg Spinach
Vitamin B3 4.674mg 0.724mg Fireweed
Vitamin B5 1.356mg 0.065mg Fireweed
Vitamin B6 0.632mg 0.195mg Fireweed
Folate 112µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K µg 482.9µg Spinach
Tryptophan mg 0.039mg Spinach
Threonine mg 0.122mg Spinach
Isoleucine mg 0.147mg Spinach
Leucine mg 0.223mg Spinach
Lysine mg 0.174mg Spinach
Methionine mg 0.053mg Spinach
Phenylalanine mg 0.129mg Spinach
Valine mg 0.161mg Spinach
Histidine mg 0.064mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.063g Fireweed
Monounsaturated Fat g 0.01g Spinach
Polyunsaturated fat g 0.165g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Spinach
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
181
Spinach
Mineral Summary Score
75
Fireweed
41
Spinach

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%
Spinach
Carbohydrates
19%
Fireweed
4%
Spinach
Fats
13%
Fireweed
2%
Spinach

Comparison summary

Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.8)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.