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Spinach vs. Fireweed — In-Depth Nutrition Comparison

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Summary of differences between Spinach and Fireweed

  • Spinach has more Vitamin A RAE, however, Fireweed is higher in Manganese, Fiber, Vitamin B6, Calcium, Vitamin B3, Vitamin B5, Zinc, Magnesium, and Copper.
  • Fireweed covers your daily need of Manganese 251% more than Spinach.
  • Spinach has 3 times more Vitamin A RAE than Fireweed. While Spinach has 524µg of Vitamin A RAE, Fireweed has only 180µg.

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

Infographic

Spinach 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" 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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 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.
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 33% 629% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
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 +345.5%
Contains more Vitamin AVitamin A +191.3%
Contains more Vitamin E Vitamin 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 CholineCholine +∞%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 WaterWater +28.9%
Contains more ProteinProtein +58.6%
Contains more FatsFats +957.7%
Contains more CarbsCarbs +412.5%
Contains more OtherOther +40.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Spinach Fireweed Opinion
Calories 23kcal 103kcal Fireweed
Protein 2.97g 4.71g Fireweed
Fats 0.26g 2.75g Fireweed
Vitamin C 9.8mg 2.2mg Spinach
Net carbs 1.35g 8.62g Fireweed
Carbs 3.75g 19.22g Fireweed
Magnesium 87mg 156mg Fireweed
Calcium 136mg 429mg Fireweed
Potassium 466mg 494mg Fireweed
Iron 3.57mg 2.4mg Spinach
Sugar 0.43g Fireweed
Fiber 2.4g 10.6g Fireweed
Copper 0.174mg 0.32mg Fireweed
Zinc 0.76mg 2.66mg Fireweed
Phosphorus 56mg 108mg Fireweed
Sodium 70mg 34mg Fireweed
Vitamin A 10481IU 3598IU Spinach
Vitamin A RAE 524µg 180µg Spinach
Vitamin E 2.08mg Spinach
Manganese 0.935mg 6.704mg Fireweed
Selenium 1.5µg 0.9µg Spinach
Vitamin B1 0.095mg 0.033mg Spinach
Vitamin B2 0.236mg 0.137mg Spinach
Vitamin B3 0.49mg 4.674mg Fireweed
Vitamin B5 0.145mg 1.356mg Fireweed
Vitamin B6 0.242mg 0.632mg Fireweed
Vitamin K 493.6µg Spinach
Folate 146µg 112µg Spinach
Choline 19.7mg Spinach
Saturated Fat 0.043g Fireweed
Monounsaturated Fat 0.006g Spinach
Polyunsaturated fat 0.109g Spinach
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
170%
Spinach
51%
Fireweed
Minerals Daily Need Coverage Score
52%
Spinach
148%
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 - 0.43g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.043g)
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)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.