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.

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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.

Fireweed

Spinach

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.

Fireweed

Spinach

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			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 C	2.2mg	9.8mg	8%
Vitamin B2	0.137mg	0.236mg	8%
Phosphorus	108mg	56mg	7%
Carbs	19.22g	3.75g	5%
Vitamin B1	0.033mg	0.095mg	5%
Calories	103kcal	23kcal	4%
Fats	2.75g	0.26g	4%
Choline		19.7mg	4%
Protein	4.71g	2.97g	3%
Sodium	34mg	70mg	2%
Potassium	494mg	466mg	1%
Selenium	0.9µg	1.5µg	1%
Polyunsaturated fat		0.109g	1%
Protein per 100 calories	4.6g	13g	N/A
Calories per 10 g protein	219kcal	77kcal	N/A
Weight per 100 calories	97g	435g	N/A
Unsaturated / Saturated Fat ratio		2.7	N/A
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%