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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" charts 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%
Contains more Manganese +2647.5%
Equal in Selenium - 0.9
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 129% 90% 112% 47% 44% 5% 73% 107% 875% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
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%
Contains more Manganese +2647.5%
Equal in Selenium - 0.9

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.
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +104.8%
Contains more Fats +2650%
Contains more Carbs +1389.9%
Contains more Other +111.7%
Contains more Water +34.4%
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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +104.8%
Contains more Fats +2650%
Contains more Carbs +1389.9%
Contains more Other +111.7%
Contains more Water +34.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Sugar 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
Manganese 6.704mg 0.244mg Fireweed
Selenium 0.9µg 0.9µg
Vitamin A 3598IU 3191IU Fireweed
Vitamin A RAE 180µg 160µg Fireweed
Vitamin E 1mg Watercress
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 K 250µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.027g Fireweed
Monounsaturated Fat 0.008g Watercress
Polyunsaturated fat 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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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
91%
Watercress
Minerals Daily Need Coverage Score
148%
Fireweed
18%
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

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. 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.