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Fireweed vs Watercress - In-Depth Nutrition Comparison

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What are the main differences between Fireweed and Watercress?

  • Fireweed is richer in Manganese, Fiber, Vitamin B6, Magnesium, Calcium, Vitamin B3, Iron, Copper, and Folate, yet Watercress is richer in Vitamin C.
  • Fireweed's daily need coverage for Manganese is 281% higher.
  • Fireweed has 23 times more Vitamin B3 than Watercress. Fireweed has 4.674mg of Vitamin B3, while Watercress has 0.2mg.

We used Fireweed, leaves, raw and Watercress, raw types in this comparison.

Infographic

Fireweed vs Watercress 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +257.5%
Contains more Iron +1100%
Contains more Magnesium +642.9%
Contains more Phosphorus +80%
Contains more Potassium +49.7%
Contains less Sodium -17.1%
Contains more Zinc +2318.2%
Contains more Copper +315.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Calcium +257.5%
Contains more Iron +1100%
Contains more Magnesium +642.9%
Contains more Phosphorus +80%
Contains more Potassium +49.7%
Contains less Sodium -17.1%
Contains more Zinc +2318.2%
Contains more Copper +315.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +12.8%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +2237%
Contains more Vitamin B5 +337.4%
Contains more Vitamin B6 +389.9%
Contains more Folate +1144.4%
Contains more Vitamin C +1854.5%
Contains more Vitamin B1 +172.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +12.8%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +2237%
Contains more Vitamin B5 +337.4%
Contains more Vitamin B6 +389.9%
Contains more Folate +1144.4%
Contains more Vitamin C +1854.5%
Contains more Vitamin B1 +172.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Fireweed Watercress
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fireweed Watercress Opinion
Net carbs 8.62g 0.79g Fireweed
Protein 4.71g 2.3g Fireweed
Fats 2.75g 0.1g Fireweed
Carbs 19.22g 1.29g Fireweed
Calories 103kcal 11kcal Fireweed
Starch g g
Fructose g g
Sugar g 0.2g Fireweed
Fiber 10.6g 0.5g Fireweed
Calcium 429mg 120mg Fireweed
Iron 2.4mg 0.2mg Fireweed
Magnesium 156mg 21mg Fireweed
Phosphorus 108mg 60mg Fireweed
Potassium 494mg 330mg Fireweed
Sodium 34mg 41mg Fireweed
Zinc 2.66mg 0.11mg Fireweed
Copper 0.32mg 0.077mg Fireweed
Vitamin A 3598IU 3191IU Fireweed
Vitamin E mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.2mg 43mg Watercress
Vitamin B1 0.033mg 0.09mg Watercress
Vitamin B2 0.137mg 0.12mg Fireweed
Vitamin B3 4.674mg 0.2mg Fireweed
Vitamin B5 1.356mg 0.31mg Fireweed
Vitamin B6 0.632mg 0.129mg Fireweed
Folate 112µg 9µg Fireweed
Vitamin B12 0µg 0µg
Vitamin K µg 250µg Watercress
Tryptophan mg 0.03mg Watercress
Threonine mg 0.133mg Watercress
Isoleucine mg 0.093mg Watercress
Leucine mg 0.166mg Watercress
Lysine mg 0.134mg Watercress
Methionine mg 0.02mg Watercress
Phenylalanine mg 0.114mg Watercress
Valine mg 0.137mg Watercress
Histidine mg 0.04mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat g 0.027g Fireweed
Monounsaturated Fat g 0.008g Watercress
Polyunsaturated fat g 0.035g Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fireweed Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Fireweed
91
Watercress
Mineral Summary Score
75
Fireweed
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
28%
Fireweed
14%
Watercress
Carbohydrates
19%
Fireweed
1%
Watercress
Fats
13%
Fireweed
0%
Watercress

Comparison summary

Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 32)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.