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Marrow-stem Kale vs Fireweed - In-Depth Nutrition Comparison

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What are the main differences between Marrow-stem Kale and Fireweed?

  • Marrow-stem Kale is richer in Vitamin C, yet Fireweed is richer in Manganese, Vitamin B6, Magnesium, Copper, Fiber, Vitamin B3, Iron, Zinc, and Vitamin B5.
  • Fireweed's daily need coverage for Manganese is 263% higher.
  • Marrow-stem Kale has 16 times more Vitamin C than Fireweed. Marrow-stem Kale has 35.3mg of Vitamin C, while Fireweed has 2.2mg.

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

Infographic

Marrow-stem Kale vs Fireweed infographic
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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 less Sodium -50%
Contains more Iron +410.6%
Contains more Calcium +84.9%
Contains more Potassium +131.9%
Contains more Magnesium +477.8%
Contains more Copper +595.7%
Contains more Zinc +1166.7%
Contains more Phosphorus +332%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 129% 44% 112% 107% 73% 47% 5%
Contains less Sodium -50%
Contains more Iron +410.6%
Contains more Calcium +84.9%
Contains more Potassium +131.9%
Contains more Magnesium +477.8%
Contains more Copper +595.7%
Contains more Zinc +1166.7%
Contains more Phosphorus +332%

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 C +1504.5%
Contains more Vitamin A +39.5%
Contains more Vitamin B1 +63.6%
Contains more Folate +15.2%
Contains more Vitamin B3 +529.9%
Contains more Vitamin B5 +407.9%
Contains more Vitamin B6 +283%
Equal in Vitamin B2 - 0.137
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 216% 0% 0% 9% 32% 88% 82% 146% 0% 0% 85%
Contains more Vitamin C +1504.5%
Contains more Vitamin A +39.5%
Contains more Vitamin B1 +63.6%
Contains more Folate +15.2%
Contains more Vitamin B3 +529.9%
Contains more Vitamin B5 +407.9%
Contains more Vitamin B6 +283%
Equal in Vitamin B2 - 0.137

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
147
Marrow-stem Kale
55
Fireweed
Mineral Summary Score
20
Marrow-stem Kale
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
18%
Marrow-stem Kale
28%
Fireweed
Carbohydrates
5%
Marrow-stem Kale
19%
Fireweed
Fats
3%
Marrow-stem Kale
13%
Fireweed

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.
Marrow-stem Kale 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 17mg)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $2.5)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.46g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.055g)
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.

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Fireweed Opinion
Calories 32 103 Fireweed
Protein 3.02 4.71 Fireweed
Fats 0.61 2.75 Fireweed
Vitamin C 35.3 2.2 Marrow-stem Kale
Carbs 5.42 19.22 Fireweed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 2.4 Fireweed
Calcium 232 429 Fireweed
Potassium 213 494 Fireweed
Magnesium 27 156 Fireweed
Sugar 0.46 Fireweed
Fiber 4 10.6 Fireweed
Copper 0.046 0.32 Fireweed
Zinc 0.21 2.66 Fireweed
Starch
Phosphorus 25 108 Fireweed
Sodium 17 34 Marrow-stem Kale
Vitamin A 5019 3598 Marrow-stem Kale
Vitamin E 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.033 Marrow-stem Kale
Vitamin B2 0.13 0.137 Fireweed
Vitamin B3 0.742 4.674 Fireweed
Vitamin B5 0.267 1.356 Fireweed
Vitamin B6 0.165 0.632 Fireweed
Vitamin B12 0 0
Vitamin K 437.1 Marrow-stem Kale
Folate 129 112 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.055 Fireweed
Monounsaturated Fat 0.03 Marrow-stem Kale
Polyunsaturated fat 0.201 Marrow-stem Kale
Tryptophan 0.031 Marrow-stem Kale
Threonine 0.086 Marrow-stem Kale
Isoleucine 0.1 Marrow-stem Kale
Leucine 0.151 Marrow-stem Kale
Lysine 0.117 Marrow-stem Kale
Methionine 0.033 Marrow-stem Kale
Phenylalanine 0.087 Marrow-stem Kale
Valine 0.12 Marrow-stem Kale
Histidine 0.047 Marrow-stem Kale
Fructose

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.