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  6. Fireweed vs. Walnut

Fireweed vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between fireweed and walnut

  • Fireweed has more manganese, vitamin A, calcium, vitamin B3, vitamin B5, fiber, and vitamin B6; however, walnut is richer in copper, phosphorus, and vitamin B1.
  • Fireweed covers your daily manganese needs 143% more than walnut.
  • Walnut has 180 times less vitamin A than fireweed. Fireweed has 3598 IU of vitamin A, while walnut has 20 IU.

Specific food types used in this comparison are Fireweed, leaves, raw and Nuts, walnuts, english.

Infographic

Fireweed vs Walnut 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%
Walnut
Walnut
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more CalciumCalcium +337.8%
Contains more PotassiumPotassium +12%
Contains more ManganeseManganese +96.4%
Contains more IronIron +21.3%
Contains more CopperCopper +395.6%
Contains more ZincZinc +16.2%
Contains more PhosphorusPhosphorus +220.4%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +444.4%
~equal in Magnesium ~158mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
Walnut
Walnut
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +69.2%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin B3Vitamin B3 +315.5%
Contains more Vitamin B5Vitamin B5 +137.9%
Contains more Vitamin B6Vitamin B6 +17.7%
Contains more FolateFolate +14.3%
Contains more Vitamin B1Vitamin B1 +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Walnut DV% diff.
Polyunsaturated fat 47.174g 314%
Manganese 6.704mg 3.414mg 143%
Copper 0.32mg 1.586mg 141%
Fats 2.75g 65.21g 96%
Phosphorus 108mg 346mg 34%
Calcium 429mg 98mg 33%
Calories 103kcal 654kcal 28%
Saturated fat 6.126g 28%
Vitamin B1 0.033mg 0.341mg 26%
Vitamin B3 4.674mg 1.125mg 22%
Monounsaturated fat 8.933g 22%
Protein 4.71g 15.23g 21%
Vitamin A 180µg 1µg 20%
Fiber 10.6g 6.7g 16%
Vitamin B5 1.356mg 0.57mg 16%
Selenium 0.9µg 4.9µg 7%
Vitamin B6 0.632mg 0.537mg 7%
Choline 39.2mg 7%
Iron 2.4mg 2.91mg 6%
Vitamin E 0.7mg 5%
Zinc 2.66mg 3.09mg 4%
Folate 112µg 98µg 4%
Carbs 19.22g 13.71g 2%
Potassium 494mg 441mg 2%
Vitamin K 2.7µg 2%
Vitamin C 2.2mg 1.3mg 1%
Sodium 34mg 2mg 1%
Vitamin B2 0.137mg 0.15mg 1%
Protein per 100 calories 4.6g 2.3g N/A
Calories per 10 g protein 219kcal 429kcal N/A
Weight per 100 calories 97g 15g N/A
Unsaturated / Saturated Fat ratio 9.2 N/A
Net carbs 8.62g 7.01g N/A
Magnesium 156mg 158mg 0%
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 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
Walnut
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +40.2%
Contains more WaterWater +1639.1%
Contains more OtherOther +42.7%
Contains more ProteinProtein +223.4%
Contains more FatsFats +2271.3%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.