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Leek vs Fireweed - In-Depth Nutrition Comparison

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Differences between Leek and Fireweed

  • Leek contains less Manganese, Calcium, Fiber, Vitamin B6, Magnesium, Vitamin B3, Vitamin B5, Zinc, Copper, and Folate than Fireweed.
  • Fireweed's daily need coverage for Manganese is 271% higher.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Fireweed, leaves, raw.

Infographic

Leek vs Fireweed 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
Leek
1
:
Contains less Sodium -41.2%
Contains more Calcium +627.1%
Contains more Iron +14.3%
Contains more Magnesium +457.1%
Contains more Phosphorus +208.6%
Contains more Potassium +174.4%
Contains more Zinc +2116.7%
Contains more Copper +166.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Contains less Sodium -41.2%
Contains more Calcium +627.1%
Contains more Iron +14.3%
Contains more Magnesium +457.1%
Contains more Phosphorus +208.6%
Contains more Potassium +174.4%
Contains more Zinc +2116.7%
Contains more Copper +166.7%

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
Leek
4
:
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +81.8%
Contains more Vitamin A +115.8%
Contains more Vitamin B2 +356.7%
Contains more Vitamin B3 +1068.5%
Contains more Vitamin B5 +868.6%
Contains more Vitamin B6 +171.2%
Contains more Folate +75%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
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%
Contains more Vitamin C +445.5%
Contains more Vitamin B1 +81.8%
Contains more Vitamin A +115.8%
Contains more Vitamin B2 +356.7%
Contains more Vitamin B3 +1068.5%
Contains more Vitamin B5 +868.6%
Contains more Vitamin B6 +171.2%
Contains more Folate +75%

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.
Leek Fireweed
Lower in Sodium ok
Lower in price ok
Lower in Sugar 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 Leek Fireweed Opinion
Net carbs 12.35g 8.62g Leek
Protein 1.5g 4.71g Fireweed
Fats 0.3g 2.75g Fireweed
Carbs 14.15g 19.22g Fireweed
Calories 61kcal 103kcal Fireweed
Starch g g
Fructose g g
Sugar 3.9g g Fireweed
Fiber 1.8g 10.6g Fireweed
Calcium 59mg 429mg Fireweed
Iron 2.1mg 2.4mg Fireweed
Magnesium 28mg 156mg Fireweed
Phosphorus 35mg 108mg Fireweed
Potassium 180mg 494mg Fireweed
Sodium 20mg 34mg Leek
Zinc 0.12mg 2.66mg Fireweed
Copper 0.12mg 0.32mg Fireweed
Vitamin A 1667IU 3598IU Fireweed
Vitamin E 0.92mg mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 2.2mg Leek
Vitamin B1 0.06mg 0.033mg Leek
Vitamin B2 0.03mg 0.137mg Fireweed
Vitamin B3 0.4mg 4.674mg Fireweed
Vitamin B5 0.14mg 1.356mg Fireweed
Vitamin B6 0.233mg 0.632mg Fireweed
Folate 64µg 112µg Fireweed
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Leek
Tryptophan 0.012mg mg Leek
Threonine 0.063mg mg Leek
Isoleucine 0.052mg mg Leek
Leucine 0.096mg mg Leek
Lysine 0.078mg mg Leek
Methionine 0.018mg mg Leek
Phenylalanine 0.055mg mg Leek
Valine 0.056mg mg Leek
Histidine 0.025mg mg Leek
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g g Fireweed
Monounsaturated Fat 0.004g g Leek
Polyunsaturated fat 0.166g g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Fireweed
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
35
Leek
55
Fireweed
Mineral Summary Score
24
Leek
75
Fireweed

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
9%
Leek
28%
Fireweed
Carbohydrates
14%
Leek
19%
Fireweed
Fats
1%
Leek
13%
Fireweed

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 14mg)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.6)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 3.9g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.04g)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/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.