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  6. Fireweed vs. Escarole

Fireweed vs. Escarole — In-Depth Nutrition Comparison

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How are fireweed and escarole 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.
  • Fireweed contains 40 times more vitamin B6 than escarole. While fireweed contains 0.632mg of vitamin B6, escarole contains only 0.016mg.

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

Infographic

Fireweed vs Escarole 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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
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%
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%
Contains less SodiumSodium -44.1%

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 7.3% 0% 60% 0% 8.3% 32% 88% 81% 146% 0% 0% 84%
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%
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%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +78.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fireweed Escarole DV% diff.
Manganese 6.704mg 0.385mg 275%
Vitamin K 211.9µg 177%
Vitamin B6 0.632mg 0.016mg 47%
Calcium 429mg 46mg 38%
Magnesium 156mg 13mg 34%
Fiber 10.6g 2.8g 31%
Vitamin B3 4.674mg 0.312mg 27%
Copper 0.32mg 0.087mg 26%
Iron 2.4mg 0.72mg 21%
Zinc 2.66mg 0.69mg 18%
Phosphorus 108mg 22mg 12%
Vitamin B5 1.356mg 0.826mg 11%
Vitamin A 180µg 94µg 10%
Folate 112µg 78µg 9%
Protein 4.71g 1.15g 7%
Potassium 494mg 245mg 7%
Vitamin B2 0.137mg 0.062mg 6%
Carbs 19.22g 3.07g 5%
Calories 103kcal 19kcal 4%
Fats 2.75g 0.18g 4%
Vitamin E 0.4mg 3%
Choline 15.4mg 3%
Vitamin B1 0.033mg 0.059mg 2%
Vitamin C 2.2mg 3.3mg 1%
Sodium 34mg 19mg 1%
Selenium 0.9µg 0.2µg 1%
Polyunsaturated fat 0.081g 1%
Protein per 100 calories 4.6g 6.1g N/A
Calories per 10 g protein 219kcal 165kcal N/A
Weight per 100 calories 97g 526g N/A
Unsaturated / Saturated Fat ratio 2 N/A
Net carbs 8.62g 0.27g 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
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
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +309.6%
Contains more FatsFats +1427.8%
Contains more CarbsCarbs +526.1%
Contains more OtherOther +93.9%
Contains more WaterWater +33.2%

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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. Fireweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169399/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.