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Hazelnut vs. Fireweed — In-Depth Nutrition Comparison

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A recap on differences between Hazelnut and Fireweed

  • Hazelnut has more Copper, Vitamin B1, Iron, Phosphorus, and Potassium, however, Fireweed is higher in Calcium, Manganese, Vitamin A, Vitamin B3, and Vitamin B5.
  • Hazelnut covers your daily Copper needs 156% more than Fireweed.
  • Fireweed contains 19 times less Vitamin B1 than Hazelnut. Hazelnut contains 0.643mg of Vitamin B1, while Fireweed contains 0.033mg.

Food varieties used in this article are Nuts, hazelnuts or filberts and Fireweed, leaves, raw.

Infographic

Hazelnut 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" 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +95.8%
Contains more CopperCopper +439.1%
Contains more PhosphorusPhosphorus +168.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +166.7%
Contains more CalciumCalcium +276.3%
~equal in Magnesium ~156mg
~equal in Zinc ~2.66mg
~equal in Manganese ~6.704mg

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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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% 216% 0% 0% 8.3% 32% 88% 81% 146% 0% 0% 84% 0%
Contains more Vitamin CVitamin C +186.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1848.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +17890%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +159.7%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +12.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~112µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
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
Contains more ProteinProtein +217.4%
Contains more FatsFats +2109.1%
Contains more CarbsCarbs +15.1%
Contains more WaterWater +1233%
Contains more OtherOther +10.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Fireweed
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Fireweed Opinion
Calories 628kcal 103kcal Hazelnut
Protein 14.95g 4.71g Hazelnut
Fats 60.75g 2.75g Hazelnut
Vitamin C 6.3mg 2.2mg Hazelnut
Net carbs 7g 8.62g Fireweed
Carbs 16.7g 19.22g Fireweed
Magnesium 163mg 156mg Hazelnut
Calcium 114mg 429mg Fireweed
Potassium 680mg 494mg Hazelnut
Iron 4.7mg 2.4mg Hazelnut
Sugar 4.34g Fireweed
Fiber 9.7g 10.6g Fireweed
Copper 1.725mg 0.32mg Hazelnut
Zinc 2.45mg 2.66mg Fireweed
Starch 0.48g Hazelnut
Phosphorus 290mg 108mg Hazelnut
Sodium 0mg 34mg Hazelnut
Vitamin A 20IU 3598IU Fireweed
Vitamin A 1µg 180µg Fireweed
Vitamin E 15.03mg Hazelnut
Manganese 6.175mg 6.704mg Fireweed
Selenium 2.4µg 0.9µg Hazelnut
Vitamin B1 0.643mg 0.033mg Hazelnut
Vitamin B2 0.113mg 0.137mg Fireweed
Vitamin B3 1.8mg 4.674mg Fireweed
Vitamin B5 0.918mg 1.356mg Fireweed
Vitamin B6 0.563mg 0.632mg Fireweed
Vitamin K 14.2µg Hazelnut
Folate 113µg 112µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 4.464g Fireweed
Monounsaturated Fat 45.652g Hazelnut
Polyunsaturated fat 7.92g Hazelnut
Tryptophan 0.193mg Hazelnut
Threonine 0.497mg Hazelnut
Isoleucine 0.545mg Hazelnut
Leucine 1.063mg Hazelnut
Lysine 0.42mg Hazelnut
Methionine 0.221mg Hazelnut
Phenylalanine 0.663mg Hazelnut
Valine 0.701mg Hazelnut
Histidine 0.432mg Hazelnut
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Hazelnut
51%
Fireweed
Minerals Daily Need Coverage Score
197%
Hazelnut
148%
Fireweed

Comparison summary

Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 34mg)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 4.464g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 15)
Which food is cheaper?
Fireweed
Fireweed is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.