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Fireweed vs. Spinach — In-Depth Nutrition Comparison

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Summary of differences between fireweed and spinach

  • Fireweed has more manganese, fiber, vitamin B6, calcium, vitamin B3, vitamin B5, zinc, magnesium, and copper; however, spinach is higher in vitamin A.
  • Fireweed covers your daily need for manganese, 251% more than spinach.
  • Fireweed has 10 times more vitamin B3 than spinach. While fireweed has 4.674mg of vitamin B3, spinach has only 0.49mg.

These are the specific foods used in this comparison Fireweed, leaves, raw and Spinach, cooked, boiled, drained, without salt.

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" 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains more MagnesiumMagnesium +79.3%
Contains more CalciumCalcium +215.4%
Contains more CopperCopper +83.9%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +92.9%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +617%
Contains more IronIron +48.8%
Contains more SeleniumSelenium +66.7%
~equal in Potassium ~466mg

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin B3Vitamin B3 +853.9%
Contains more Vitamin B5Vitamin B5 +835.2%
Contains more Vitamin B6Vitamin B6 +161.2%
Contains more Vitamin CVitamin C +345.5%
Contains more Vitamin AVitamin A +191.1%
Contains more Vitamin B1Vitamin B1 +187.9%
Contains more Vitamin B2Vitamin B2 +72.3%
Contains more FolateFolate +30.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Spinach DV% diff.
Vitamin K 493.6µg 411%
Manganese 6.704mg 0.935mg 251%
Vitamin A 180µg 524µg 38%
Fiber 10.6g 2.4g 33%
Vitamin B6 0.632mg 0.242mg 30%
Calcium 429mg 136mg 29%
Vitamin B3 4.674mg 0.49mg 26%
Vitamin B5 1.356mg 0.145mg 24%
Zinc 2.66mg 0.76mg 17%
Magnesium 156mg 87mg 16%
Copper 0.32mg 0.174mg 16%
Iron 2.4mg 3.57mg 15%
Vitamin E 2.08mg 14%
Folate 112µg 146µg 9%
Vitamin B2 0.137mg 0.236mg 8%
Vitamin C 2.2mg 9.8mg 8%
Phosphorus 108mg 56mg 7%
Carbs 19.22g 3.75g 5%
Vitamin B1 0.033mg 0.095mg 5%
Choline 19.7mg 4%
Calories 103kcal 23kcal 4%
Fats 2.75g 0.26g 4%
Protein 4.71g 2.97g 3%
Sodium 34mg 70mg 2%
Selenium 0.9µg 1.5µg 1%
Polyunsaturated fat 0.109g 1%
Potassium 494mg 466mg 1%
Net carbs 8.62g 1.35g N/A
Sugar 0.43g N/A
Saturated fat 0.043g 0%
Monounsaturated fat 0.006g 0%
Tryptophan 0.04mg 0%
Threonine 0.127mg 0%
Isoleucine 0.152mg 0%
Leucine 0.231mg 0%
Lysine 0.182mg 0%
Methionine 0.055mg 0%
Phenylalanine 0.134mg 0%
Valine 0.168mg 0%
Histidine 0.066mg 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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more ProteinProtein +58.6%
Contains more FatsFats +957.7%
Contains more CarbsCarbs +412.5%
Contains more OtherOther +40.3%
Contains more WaterWater +28.9%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.