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Fireweed vs. Bran — In-Depth Nutrition Comparison

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How are fireweed and bran different?

  • Fireweed has more manganese, vitamin A, vitamin B6, calcium, fiber, vitamin B3, copper, magnesium, folate, and vitamin B5 than bran.
  • Daily need coverage for manganese for fireweed is 250% higher.

Fireweed, leaves, raw and Oat bran, cooked are the varieties used in this article.

Infographic

Fireweed vs Bran 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 111% 129% 44% 90% 107% 73% 46% 4.4% 874% 4.9%
Bran
Bran
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 3% 8.1% 33% 22% 14% 51% 0.13% 126% 42%
Contains more MagnesiumMagnesium +290%
Contains more CalciumCalcium +4190%
Contains more PotassiumPotassium +437%
Contains more IronIron +172.7%
Contains more CopperCopper +384.8%
Contains more ZincZinc +401.9%
Contains more ManganeseManganese +595.4%
Contains more PhosphorusPhosphorus +10.2%
Contains less SodiumSodium -97.1%
Contains more SeleniumSelenium +755.6%

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%
Bran
Bran
1
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 0% 0% 0% 0% 40% 7.8% 2.7% 13% 5.8% 0% 0% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +302.9%
Contains more Vitamin B3Vitamin B3 +3145.8%
Contains more Vitamin B5Vitamin B5 +524.9%
Contains more Vitamin B6Vitamin B6 +2428%
Contains more FolateFolate +1766.7%
Contains more Vitamin B1Vitamin B1 +384.8%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fireweed Bran DV% diff.
Manganese 6.704mg 0.964mg 250%
Vitamin B6 0.632mg 0.025mg 47%
Calcium 429mg 10mg 42%
Fiber 10.6g 2.6g 32%
Magnesium 156mg 40mg 28%
Copper 0.32mg 0.066mg 28%
Vitamin B3 4.674mg 0.144mg 28%
Folate 112µg 6µg 27%
Vitamin B5 1.356mg 0.217mg 23%
Vitamin A 180µg 0µg 20%
Iron 2.4mg 0.88mg 19%
Zinc 2.66mg 0.53mg 19%
Potassium 494mg 92mg 12%
Selenium 0.9µg 7.7µg 12%
Vitamin B1 0.033mg 0.16mg 11%
Vitamin B2 0.137mg 0.034mg 8%
Calories 103kcal 40kcal 3%
Protein 4.71g 3.21g 3%
Fats 2.75g 0.86g 3%
Carbs 19.22g 11.44g 3%
Vitamin C 2.2mg 0mg 2%
Phosphorus 108mg 119mg 2%
Polyunsaturated fat 0.339g 2%
Sodium 34mg 1mg 1%
Saturated fat 0.163g 1%
Monounsaturated fat 0.291g 1%
Protein per 100 calories 4.6g 8g N/A
Calories per 10 g protein 219kcal 125kcal N/A
Weight per 100 calories 97g 250g N/A
Unsaturated / Saturated Fat ratio 3.9 N/A
Net carbs 8.62g 8.84g N/A
Tryptophan 0.057mg 0%
Threonine 0.086mg 0%
Isoleucine 0.114mg 0%
Leucine 0.235mg 0%
Lysine 0.13mg 0%
Methionine 0.057mg 0%
Phenylalanine 0.155mg 0%
Valine 0.165mg 0%
Histidine 0.07mg 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
Bran
Bran
1
3% 11% 84%
Protein: 3.21 g
Fats: 0.86 g
Carbs: 11.44 g
Water: 84 g
Other: 0.49 g
Contains more ProteinProtein +46.7%
Contains more FatsFats +219.8%
Contains more CarbsCarbs +68%
Contains more OtherOther +418.4%
Contains more WaterWater +18.7%

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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. Bran - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168873/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.