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Spinach vs Fireweed - In-Depth Nutrition Comparison

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Important differences between Spinach and Fireweed

  • Spinach has more Vitamin A RAE, Vitamin C, and Folate, however Fireweed has more Manganese, Vitamin B6, Fiber, Calcium, Vitamin B5, Vitamin B3, and Copper.
  • Fireweed's daily need coverage for Manganese is 252% more.
  • Spinach has 13 times more Vitamin C than Fireweed. Spinach has 28.1mg of Vitamin C, while Fireweed has 2.2mg.

The food varieties used in the comparison are Spinach, raw and Fireweed, leaves, raw.

Infographic

Spinach 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 more Iron +12.9%
Contains more Potassium +13%
Contains more Calcium +333.3%
Contains more Magnesium +97.5%
Contains more Phosphorus +120.4%
Contains less Sodium -57%
Contains more Zinc +401.9%
Contains more Copper +146.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 129% 90% 112% 47% 44% 5% 73% 107%
Contains more Iron +12.9%
Contains more Potassium +13%
Contains more Calcium +333.3%
Contains more Magnesium +97.5%
Contains more Phosphorus +120.4%
Contains less Sodium -57%
Contains more Zinc +401.9%
Contains more Copper +146.2%

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 A +160.6%
Contains more Vitamin C +1177.3%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B2 +38%
Contains more Folate +73.2%
Contains more Vitamin B3 +545.6%
Contains more Vitamin B5 +1986.2%
Contains more Vitamin B6 +224.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 A +160.6%
Contains more Vitamin C +1177.3%
Contains more Vitamin B1 +136.4%
Contains more Vitamin B2 +38%
Contains more Folate +73.2%
Contains more Vitamin B3 +545.6%
Contains more Vitamin B5 +1986.2%
Contains more Vitamin B6 +224.1%

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.
Spinach Fireweed
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Spinach Fireweed Opinion
Net carbs 1.43g 8.62g Fireweed
Protein 2.86g 4.71g Fireweed
Fats 0.39g 2.75g Fireweed
Carbs 3.63g 19.22g Fireweed
Calories 23kcal 103kcal Fireweed
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g g Fireweed
Fiber 2.2g 10.6g Fireweed
Calcium 99mg 429mg Fireweed
Iron 2.71mg 2.4mg Spinach
Magnesium 79mg 156mg Fireweed
Phosphorus 49mg 108mg Fireweed
Potassium 558mg 494mg Spinach
Sodium 79mg 34mg Fireweed
Zinc 0.53mg 2.66mg Fireweed
Copper 0.13mg 0.32mg Fireweed
Vitamin A 9377IU 3598IU Spinach
Vitamin E 2.03mg mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 2.2mg Spinach
Vitamin B1 0.078mg 0.033mg Spinach
Vitamin B2 0.189mg 0.137mg Spinach
Vitamin B3 0.724mg 4.674mg Fireweed
Vitamin B5 0.065mg 1.356mg Fireweed
Vitamin B6 0.195mg 0.632mg Fireweed
Folate 194µg 112µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg µg Spinach
Tryptophan 0.039mg mg Spinach
Threonine 0.122mg mg Spinach
Isoleucine 0.147mg mg Spinach
Leucine 0.223mg mg Spinach
Lysine 0.174mg mg Spinach
Methionine 0.053mg mg Spinach
Phenylalanine 0.129mg mg Spinach
Valine 0.161mg mg Spinach
Histidine 0.064mg mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g g Fireweed
Monounsaturated Fat 0.01g g Spinach
Polyunsaturated fat 0.165g g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
181
Spinach
55
Fireweed
Mineral Summary Score
41
Spinach
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%
Spinach
28%
Fireweed
Carbohydrates
4%
Spinach
19%
Fireweed
Fats
2%
Spinach
13%
Fireweed

Comparison summary

Which food is cheaper?
Spinach
Spinach is cheaper (difference - $2.8)
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 45mg)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.063g)
Which food is lower in glycemic index?
Fireweed
Fireweed is lower in glycemic index (difference - 32)
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.

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.