Spinach vs. Fireweed — In-Depth Nutrition Comparison

Compare

Summary of differences between spinach and fireweed

Spinach has more vitamin A; however, fireweed is higher in manganese, fiber, vitamin B6, calcium, vitamin B3, vitamin B5, zinc, magnesium, and copper.
Fireweed covers your daily need for manganese, 251% more than spinach.
Spinach has 3 times more vitamin A than fireweed. While spinach has 10481 IU of vitamin A, fireweed has only 3598 IU.

These are the specific foods used in this comparison Spinach, cooked, boiled, drained, without salt and Fireweed, leaves, 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.

Spinach

Fireweed

Contains more IronIron	+48.8%
Contains more SeleniumSelenium	+66.7%

Contains more MagnesiumMagnesium	+79.3%
Contains more CalciumCalcium	+215.4%
Contains more CopperCopper	+83.9%
Contains more ZincZinc	+250%
Contains more PhosphorusPhosphorus	+92.9%
Contains less SodiumSodium	-51.4%
Contains more ManganeseManganese	+617%

~equal in Potassium ~494mg

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.

Spinach

Fireweed

Contains more Vitamin CVitamin C	+345.5%
Contains more Vitamin AVitamin A	+191.1%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+187.9%
Contains more Vitamin B2Vitamin B2	+72.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+30.4%

Contains more Vitamin B3Vitamin B3	+853.9%
Contains more Vitamin B5Vitamin B5	+835.2%
Contains more Vitamin B6Vitamin B6	+161.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg		411%
Manganese	0.935mg	6.704mg	251%
Vitamin A	524µg	180µg	38%
Fiber	2.4g	10.6g	33%
Vitamin B6	0.242mg	0.632mg	30%
Calcium	136mg	429mg	29%
Vitamin B3	0.49mg	4.674mg	26%
Vitamin B5	0.145mg	1.356mg	24%
Zinc	0.76mg	2.66mg	17%
Magnesium	87mg	156mg	16%
Copper	0.174mg	0.32mg	16%
Iron	3.57mg	2.4mg	15%
Vitamin E	2.08mg		14%
Folate	146µg	112µg	9%
Vitamin C	9.8mg	2.2mg	8%
Vitamin B2	0.236mg	0.137mg	8%
Phosphorus	56mg	108mg	7%
Carbs	3.75g	19.22g	5%
Vitamin B1	0.095mg	0.033mg	5%
Calories	23kcal	103kcal	4%
Fats	0.26g	2.75g	4%
Choline	19.7mg		4%
Protein	2.97g	4.71g	3%
Sodium	70mg	34mg	2%
Potassium	466mg	494mg	1%
Selenium	1.5µg	0.9µg	1%
Polyunsaturated fat	0.109g		1%
Protein per 100 calories	13g	4.6g	N/A
Calories per 10 g protein	77kcal	219kcal	N/A
Weight per 100 calories	435g	97g	N/A
Unsaturated / Saturated Fat ratio	2.7		N/A
Net carbs	1.35g	8.62g	N/A
Sugar	0.43g		N/A
Saturated fat	0.043g		0%
Monounsaturated fat	0.006g		0%
Tryptophan	0.04mg		0%
Threonine	0.127mg		0%
Isoleucine	0.152mg		0%
Leucine	0.231mg		0%
Lysine	0.182mg		0%
Methionine	0.055mg		0%
Phenylalanine	0.134mg		0%
Valine	0.168mg		0%
Histidine	0.066mg		0%