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  6. Fireweed vs. Spinach raw

Fireweed vs. Spinach raw — In-Depth Nutrition Comparison

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Important differences between Fireweed and Spinach raw

  • Fireweed has more Manganese, Vitamin B6, Fiber, Calcium, Vitamin B5, Vitamin B3, and Copper, however, Spinach raw 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 raw. Fireweed has 1.356mg of Vitamin B5, while Spinach raw has 0.065mg.

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

Infographic

Fireweed vs Spinach 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.
Fireweed
Fireweed
7
:
3
Spinach raw
Spinach raw
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 Manganese +647.4%
Contains more Iron +12.9%
Contains more Potassium +13%
Contains more Selenium +11.1%
Fireweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
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 Manganese +647.4%
Contains more Iron +12.9%
Contains more Potassium +13%
Contains more Selenium +11.1%

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
Fireweed
3
:
7
Spinach raw
Spinach raw
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%
Fireweed
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%
Spinach raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fireweed
Fireweed
4
:
1
Spinach raw
Spinach raw
Contains more Protein +64.7%
Contains more Fats +605.1%
Contains more Carbs +429.5%
Contains more Other +47.7%
Contains more Water +29.1%
Fireweed
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
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +64.7%
Contains more Fats +605.1%
Contains more Carbs +429.5%
Contains more Other +47.7%
Contains more Water +29.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fireweed Spinach raw
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 raw 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
Fructose 0.15g Spinach raw
Sugar 0.42g Fireweed
Fiber 10.6g 2.2g Fireweed
Calcium 429mg 99mg Fireweed
Iron 2.4mg 2.71mg Spinach raw
Magnesium 156mg 79mg Fireweed
Phosphorus 108mg 49mg Fireweed
Potassium 494mg 558mg Spinach raw
Sodium 34mg 79mg Fireweed
Zinc 2.66mg 0.53mg Fireweed
Copper 0.32mg 0.13mg Fireweed
Manganese 6.704mg 0.897mg Fireweed
Selenium 0.9µg 1µg Spinach raw
Vitamin A 3598IU 9377IU Spinach raw
Vitamin A RAE 180µg 469µg Spinach raw
Vitamin E 2.03mg Spinach raw
Vitamin C 2.2mg 28.1mg Spinach raw
Vitamin B1 0.033mg 0.078mg Spinach raw
Vitamin B2 0.137mg 0.189mg Spinach raw
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 raw
Vitamin K 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.063g Fireweed
Monounsaturated Fat 0.01g Spinach raw
Polyunsaturated fat 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
55%
Fireweed
181%
Spinach raw
Minerals Daily Need Coverage Score
148%
Fireweed
45%
Spinach raw

Comparison summary

Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $2.8)
Which food is richer in vitamins?
Spinach raw
Spinach raw 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

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 raw - 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.