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Mustard Greens vs Fireweed - In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens and Fireweed

  • Mustard Greens have more Vitamin C, however Fireweed is higher in Vitamin B6, Calcium, Fiber, Magnesium, Folate, Vitamin B3, Vitamin B5, Zinc, and Copper.
  • Mustard Greens covers your daily Vitamin C needs 75% more than Fireweed.

Food varieties used in this article are Mustard greens, raw and Fireweed, leaves, raw.

Infographic

Mustard Greens 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
Contains less Sodium -41.2%
Contains more Calcium +273%
Contains more Iron +46.3%
Contains more Magnesium +387.5%
Contains more Phosphorus +86.2%
Contains more Potassium +28.6%
Contains more Zinc +964%
Contains more Copper +93.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Contains less Sodium -41.2%
Contains more Calcium +273%
Contains more Iron +46.3%
Contains more Magnesium +387.5%
Contains more Phosphorus +86.2%
Contains more Potassium +28.6%
Contains more Zinc +964%
Contains more Copper +93.9%

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 +3081.8%
Contains more Vitamin B1 +142.4%
Contains more Vitamin A +19%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B5 +545.7%
Contains more Vitamin B6 +251.1%
Contains more Folate +833.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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 +3081.8%
Contains more Vitamin B1 +142.4%
Contains more Vitamin A +19%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +484.3%
Contains more Vitamin B5 +545.7%
Contains more Vitamin B6 +251.1%
Contains more Folate +833.3%

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.
Mustard Greens 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 Mustard Greens Fireweed Opinion
Net carbs 1.47g 8.62g Fireweed
Protein 2.86g 4.71g Fireweed
Fats 0.42g 2.75g Fireweed
Carbs 4.67g 19.22g Fireweed
Calories 27kcal 103kcal Fireweed
Starch g g
Fructose g g
Sugar 1.32g g Fireweed
Fiber 3.2g 10.6g Fireweed
Calcium 115mg 429mg Fireweed
Iron 1.64mg 2.4mg Fireweed
Magnesium 32mg 156mg Fireweed
Phosphorus 58mg 108mg Fireweed
Potassium 384mg 494mg Fireweed
Sodium 20mg 34mg Mustard Greens
Zinc 0.25mg 2.66mg Fireweed
Copper 0.165mg 0.32mg Fireweed
Vitamin A 3024IU 3598IU Fireweed
Vitamin E 2.01mg mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 2.2mg Mustard Greens
Vitamin B1 0.08mg 0.033mg Mustard Greens
Vitamin B2 0.11mg 0.137mg Fireweed
Vitamin B3 0.8mg 4.674mg Fireweed
Vitamin B5 0.21mg 1.356mg Fireweed
Vitamin B6 0.18mg 0.632mg Fireweed
Folate 12µg 112µg Fireweed
Vitamin B12 0µg 0µg
Vitamin K 257.5µg µg Mustard Greens
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g g Fireweed
Monounsaturated Fat 0.092g g Mustard Greens
Polyunsaturated fat 0.038g g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
102
Mustard Greens
55
Fireweed
Mineral Summary Score
30
Mustard Greens
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
17%
Mustard Greens
28%
Fireweed
Carbohydrates
5%
Mustard Greens
19%
Fireweed
Fats
2%
Mustard Greens
13%
Fireweed

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 14mg)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $1.6)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 1.32g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.01g)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.