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Fireweed vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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Important differences between fireweed and vine spinach (basella)

  • Fireweed has more manganese, calcium, vitamin B6, vitamin B3, vitamin B5, copper, magnesium, and zinc; however, vine spinach (basella) has more vitamin C and vitamin A.
  • Fireweed's daily need coverage for manganese is 260% more.
  • Fireweed has 26 times more Vitamin B5 than vine spinach (basella). Fireweed has 1.356mg of Vitamin B5, while vine spinach (basella) has 0.053mg.

The food varieties used in the comparison are Fireweed, leaves, raw and Vinespinach, (basella), raw.

Infographic

Fireweed vs Vine spinach (basella) 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.
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 46% 33% 45% 45% 36% 12% 22% 3.1% 96% 4.4%
Contains more MagnesiumMagnesium +140%
Contains more CalciumCalcium +293.6%
Contains more IronIron +100%
Contains more CopperCopper +199.1%
Contains more ZincZinc +518.6%
Contains more PhosphorusPhosphorus +107.7%
Contains more ManganeseManganese +812.1%
Contains more SeleniumSelenium +12.5%
Contains less SodiumSodium -29.4%
~equal in Potassium ~510mg

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% 216% 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 340% 480% 0% 0% 13% 36% 9.4% 3.2% 55% 0% 0% 105% 0%
Contains more Vitamin B3Vitamin B3 +834.8%
Contains more Vitamin B5Vitamin B5 +2458.5%
Contains more Vitamin B6Vitamin B6 +163.3%
Contains more Vitamin CVitamin C +4536.4%
Contains more Vitamin AVitamin A +122.3%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B2Vitamin B2 +13.1%
Contains more FolateFolate +25%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more ProteinProtein +161.7%
Contains more FatsFats +816.7%
Contains more CarbsCarbs +465.3%
Contains more OtherOther +81.4%
Contains more WaterWater +31.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fireweed Vine spinach (basella)
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Saturated Fat Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fireweed Vine spinach (basella) Opinion
Calories 103kcal 19kcal Fireweed
Protein 4.71g 1.8g Fireweed
Fats 2.75g 0.3g Fireweed
Vitamin C 2.2mg 102mg Vine spinach (basella)
Net carbs 8.62g 3.4g Fireweed
Carbs 19.22g 3.4g Fireweed
Magnesium 156mg 65mg Fireweed
Calcium 429mg 109mg Fireweed
Potassium 494mg 510mg Vine spinach (basella)
Iron 2.4mg 1.2mg Fireweed
Fiber 10.6g Fireweed
Copper 0.32mg 0.107mg Fireweed
Zinc 2.66mg 0.43mg Fireweed
Phosphorus 108mg 52mg Fireweed
Sodium 34mg 24mg Vine spinach (basella)
Vitamin A 3598IU 8000IU Vine spinach (basella)
Vitamin A 180µg 400µg Vine spinach (basella)
Manganese 6.704mg 0.735mg Fireweed
Selenium 0.9µg 0.8µg Fireweed
Vitamin B1 0.033mg 0.05mg Vine spinach (basella)
Vitamin B2 0.137mg 0.155mg Vine spinach (basella)
Vitamin B3 4.674mg 0.5mg Fireweed
Vitamin B5 1.356mg 0.053mg Fireweed
Vitamin B6 0.632mg 0.24mg Fireweed
Folate 112µg 140µg Vine spinach (basella)
Tryptophan 0.028mg Vine spinach (basella)
Threonine 0.055mg Vine spinach (basella)
Isoleucine 0.053mg Vine spinach (basella)
Leucine 0.101mg Vine spinach (basella)
Lysine 0.086mg Vine spinach (basella)
Methionine 0.019mg Vine spinach (basella)
Phenylalanine 0.085mg Vine spinach (basella)
Valine 0.065mg Vine spinach (basella)
Histidine 0.039mg Vine spinach (basella)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Vine spinach (basella)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
51%
Fireweed
80%
Vine spinach (basella)
Minerals Daily Need Coverage Score
148%
Fireweed
34%
Vine spinach (basella)

Comparison summary

Which food contains less Sodium?
Vine spinach (basella)
Vine spinach (basella) contains less Sodium (difference - 10mg)
Which food is cheaper?
Vine spinach (basella)
Vine spinach (basella) is cheaper (difference - $3)
Which food is richer in minerals?
Fireweed
Fireweed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.