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Watercress vs Fireweed - In-Depth Nutrition Comparison

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What are the main differences between Watercress and Fireweed?

  • Watercress is richer in Vitamin C, yet Fireweed is richer in Manganese, Fiber, Vitamin B6, Magnesium, Calcium, Vitamin B3, Iron, Copper, and Folate.
  • Fireweed's daily need coverage for Manganese is 281% higher.
  • Watercress has 20 times more Vitamin C than Fireweed. Watercress has 43mg of Vitamin C, while Fireweed has 2.2mg.

We used Watercress, raw and Fireweed, leaves, raw types in this comparison.

Infographic

Watercress 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 +1100%
Contains more Calcium +257.5%
Contains more Potassium +49.7%
Contains more Magnesium +642.9%
Contains more Copper +315.6%
Contains more Zinc +2318.2%
Contains more Phosphorus +80%
Contains less Sodium -17.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 129% 44% 112% 107% 73% 47% 5%
Contains more Iron +1100%
Contains more Calcium +257.5%
Contains more Potassium +49.7%
Contains more Magnesium +642.9%
Contains more Copper +315.6%
Contains more Zinc +2318.2%
Contains more Phosphorus +80%
Contains less Sodium -17.1%

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 +1854.5%
Contains more Vitamin B1 +172.7%
Contains more Vitamin A +12.8%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +2237%
Contains more Vitamin B5 +337.4%
Contains more Vitamin B6 +389.9%
Contains more Folate +1144.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 216% 0% 0% 9% 32% 88% 82% 146% 0% 0% 85%
Contains more Vitamin C +1854.5%
Contains more Vitamin B1 +172.7%
Contains more Vitamin A +12.8%
Contains more Vitamin B2 +14.2%
Contains more Vitamin B3 +2237%
Contains more Vitamin B5 +337.4%
Contains more Vitamin B6 +389.9%
Contains more Folate +1144.4%

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
91
Watercress
55
Fireweed
Mineral Summary Score
18
Watercress
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
14%
Watercress
28%
Fireweed
Carbohydrates
1%
Watercress
19%
Fireweed
Fats
0%
Watercress
13%
Fireweed

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.
Watercress Fireweed
Lower in price 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
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Fireweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3)
Which food is lower in Sugar?
Fireweed
Fireweed is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Fireweed
Fireweed contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Fireweed
Fireweed is lower in Saturated Fat (difference - 0.027g)
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.

All nutrients comparison - raw data values

Nutrient Watercress Fireweed Opinion
Calories 11 103 Fireweed
Protein 2.3 4.71 Fireweed
Fats 0.1 2.75 Fireweed
Vitamin C 43 2.2 Watercress
Carbs 1.29 19.22 Fireweed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 2.4 Fireweed
Calcium 120 429 Fireweed
Potassium 330 494 Fireweed
Magnesium 21 156 Fireweed
Sugar 0.2 Fireweed
Fiber 0.5 10.6 Fireweed
Copper 0.077 0.32 Fireweed
Zinc 0.11 2.66 Fireweed
Starch
Phosphorus 60 108 Fireweed
Sodium 41 34 Fireweed
Vitamin A 3191 3598 Fireweed
Vitamin E 1 Watercress
Vitamin D 0 0
Vitamin B1 0.09 0.033 Watercress
Vitamin B2 0.12 0.137 Fireweed
Vitamin B3 0.2 4.674 Fireweed
Vitamin B5 0.31 1.356 Fireweed
Vitamin B6 0.129 0.632 Fireweed
Vitamin B12 0 0
Vitamin K 250 Watercress
Folate 9 112 Fireweed
Trans Fat 0 0
Saturated Fat 0.027 Fireweed
Monounsaturated Fat 0.008 Watercress
Polyunsaturated fat 0.035 Watercress
Tryptophan 0.03 Watercress
Threonine 0.133 Watercress
Isoleucine 0.093 Watercress
Leucine 0.166 Watercress
Lysine 0.134 Watercress
Methionine 0.02 Watercress
Phenylalanine 0.114 Watercress
Valine 0.137 Watercress
Histidine 0.04 Watercress
Fructose

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.