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Fireweed vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between fireweed and wild rice raw

  • Fireweed has more manganese, vitamin A, calcium, vitamin B6, and fiber; however, wild rice raw is higher in phosphorus, zinc, copper, vitamin B3, and vitamin B2.
  • Fireweed covers your daily need for manganese, 234% more than wild rice raw.
  • Fireweed has 189 times more vitamin A than wild rice raw. While fireweed has 3598IU of vitamin A, wild rice raw has only 19IU.

These are the specific foods used in this comparison Fireweed, leaves, raw and Wild rice, raw.

Infographic

Fireweed vs Wild rice 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.
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +1942.9%
Contains more PotassiumPotassium +15.7%
Contains more IronIron +22.4%
Contains more ManganeseManganese +404.4%
Contains more MagnesiumMagnesium +13.5%
Contains more CopperCopper +63.8%
Contains more ZincZinc +124.1%
Contains more PhosphorusPhosphorus +300.9%
Contains less SodiumSodium -79.4%
Contains more SeleniumSelenium +211.1%

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.
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% 60% 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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17900%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more Vitamin B6Vitamin B6 +61.6%
Contains more FolateFolate +17.9%
Contains more Vitamin B1Vitamin B1 +248.5%
Contains more Vitamin B2Vitamin B2 +91.2%
Contains more Vitamin B3Vitamin B3 +44.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Wild rice raw DV% diff.
Manganese 6.704mg 1.329mg 234%
Phosphorus 108mg 433mg 46%
Calcium 429mg 21mg 41%
Zinc 2.66mg 5.96mg 30%
Copper 0.32mg 0.524mg 23%
Protein 4.71g 14.73g 20%
Vitamin A 180µg 1µg 20%
Vitamin B6 0.632mg 0.391mg 19%
Carbs 19.22g 74.9g 19%
Fiber 10.6g 6.2g 18%
Calories 103kcal 357kcal 13%
Vitamin B3 4.674mg 6.733mg 13%
Vitamin B2 0.137mg 0.262mg 10%
Vitamin B1 0.033mg 0.115mg 7%
Choline 35mg 6%
Iron 2.4mg 1.96mg 6%
Vitamin B5 1.356mg 1.074mg 6%
Polyunsaturated fat 0.676g 5%
Vitamin E 0.82mg 5%
Magnesium 156mg 177mg 5%
Folate 112µg 95µg 4%
Selenium 0.9µg 2.8µg 3%
Fats 2.75g 1.08g 3%
Potassium 494mg 427mg 2%
Vitamin C 2.2mg 0mg 2%
Vitamin K 1.9µg 2%
Sodium 34mg 7mg 1%
Saturated fat 0.156g 1%
Net carbs 8.62g 68.7g N/A
Sugar 2.5g N/A
Monounsaturated fat 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +154.6%
Contains more WaterWater +812.1%
Contains more OtherOther +66%
Contains more ProteinProtein +212.7%
Contains more CarbsCarbs +289.7%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.