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  6. Escarole vs. Fireweed

Escarole vs. Fireweed — In-Depth Nutrition Comparison

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How are escarole and fireweed different?

  • Fireweed has more manganese, vitamin B6, calcium, vitamin A, magnesium, fiber, vitamin B3, copper, iron, and zinc than escarole.
  • Daily need coverage for manganese for fireweed is 275% higher.

Escarole, cooked, boiled, drained, no salt added and Fireweed, leaves, raw are the varieties used in this article.

Infographic

Escarole 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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
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 less SodiumSodium -44.1%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +832.6%
Contains more PotassiumPotassium +101.6%
Contains more IronIron +233.3%
Contains more CopperCopper +267.8%
Contains more ZincZinc +285.5%
Contains more PhosphorusPhosphorus +390.9%
Contains more ManganeseManganese +1641.3%
Contains more SeleniumSelenium +350%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 31% 8% 15% 14% 5.9% 50% 3.7% 0% 530% 59%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +91.5%
Contains more Vitamin B2Vitamin B2 +121%
Contains more Vitamin B3Vitamin B3 +1398.1%
Contains more Vitamin B5Vitamin B5 +64.2%
Contains more Vitamin B6Vitamin B6 +3850%
Contains more FolateFolate +43.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Fireweed DV% diff.
Manganese 0.385mg 6.704mg 275%
Vitamin K 211.9µg 177%
Vitamin B6 0.016mg 0.632mg 47%
Calcium 46mg 429mg 38%
Magnesium 13mg 156mg 34%
Fiber 2.8g 10.6g 31%
Vitamin B3 0.312mg 4.674mg 27%
Copper 0.087mg 0.32mg 26%
Iron 0.72mg 2.4mg 21%
Zinc 0.69mg 2.66mg 18%
Phosphorus 22mg 108mg 12%
Vitamin B5 0.826mg 1.356mg 11%
Vitamin A 94µg 180µg 10%
Folate 78µg 112µg 9%
Protein 1.15g 4.71g 7%
Potassium 245mg 494mg 7%
Vitamin B2 0.062mg 0.137mg 6%
Carbs 3.07g 19.22g 5%
Calories 19kcal 103kcal 4%
Fats 0.18g 2.75g 4%
Vitamin E 0.4mg 3%
Choline 15.4mg 3%
Vitamin B1 0.059mg 0.033mg 2%
Vitamin C 3.3mg 2.2mg 1%
Sodium 19mg 34mg 1%
Selenium 0.2µg 0.9µg 1%
Polyunsaturated fat 0.081g 1%
Protein per 100 calories 6.1g 4.6g N/A
Calories per 10 g protein 165kcal 219kcal N/A
Weight per 100 calories 526g 97g N/A
Unsaturated / Saturated Fat ratio 2 N/A
Net carbs 0.27g 8.62g N/A
Sugar 0.23g N/A
Saturated fat 0.042g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.005mg 0%
Threonine 0.046mg 0%
Isoleucine 0.066mg 0%
Leucine 0.09mg 0%
Lysine 0.058mg 0%
Methionine 0.013mg 0%
Phenylalanine 0.049mg 0%
Valine 0.058mg 0%
Histidine 0.021mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 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 +33.2%
Contains more ProteinProtein +309.6%
Contains more FatsFats +1427.8%
Contains more CarbsCarbs +526.1%
Contains more OtherOther +93.9%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.