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Kale vs. Fireweed — In-Depth Nutrition Comparison

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How are kale and fireweed different?

  • Kale is higher in vitamin A and vitamin C; however, fireweed is richer in manganese, vitamin B6, calcium, fiber, magnesium, vitamin B5, vitamin B3, and folate.
  • Daily need coverage for manganese for fireweed is 273% higher.
  • Kale contains 19 times more vitamin C than fireweed. While kale contains 41mg of vitamin C, fireweed contains only 2.2mg.

Kale, cooked, boiled, drained, without salt and Fireweed, leaves, raw are the varieties used in this article.

Infographic

Kale 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.
Kale
Kale
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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 -32.4%
Contains more MagnesiumMagnesium +766.7%
Contains more CalciumCalcium +495.8%
Contains more PotassiumPotassium +116.7%
Contains more IronIron +166.7%
Contains more CopperCopper +105.1%
Contains more ZincZinc +1008.3%
Contains more PhosphorusPhosphorus +285.7%
Contains more ManganeseManganese +1511.5%
~equal in Selenium ~0.9µg

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.
Kale
Kale
5
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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
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 +1763.6%
Contains more Vitamin AVitamin A +278.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +60.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +95.7%
Contains more Vitamin B3Vitamin B3 +834.8%
Contains more Vitamin B5Vitamin B5 +2667.3%
Contains more Vitamin B6Vitamin B6 +358%
Contains more FolateFolate +761.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Fireweed DV% diff.
Vitamin K 817µg 681%
Manganese 0.416mg 6.704mg 273%
Vitamin A 681µg 180µg 56%
Vitamin C 41mg 2.2mg 43%
Vitamin B6 0.138mg 0.632mg 38%
Calcium 72mg 429mg 36%
Fiber 2g 10.6g 34%
Magnesium 18mg 156mg 33%
Vitamin B3 0.5mg 4.674mg 26%
Vitamin B5 0.049mg 1.356mg 26%
Folate 13µg 112µg 25%
Zinc 0.24mg 2.66mg 22%
Iron 0.9mg 2.4mg 19%
Copper 0.156mg 0.32mg 18%
Phosphorus 28mg 108mg 11%
Potassium 228mg 494mg 8%
Protein 1.9g 4.71g 6%
Vitamin E 0.85mg 6%
Carbs 5.63g 19.22g 5%
Vitamin B2 0.07mg 0.137mg 5%
Calories 28kcal 103kcal 4%
Fats 0.4g 2.75g 4%
Vitamin B1 0.053mg 0.033mg 2%
Polyunsaturated fat 0.193g 1%
Protein per 100 calories 6.8g 4.6g N/A
Calories per 10 g protein 147kcal 219kcal N/A
Weight per 100 calories 357g 97g N/A
Unsaturated / Saturated Fat ratio 4.3 N/A
Net carbs 3.63g 8.62g N/A
Sugar 1.25g N/A
Sodium 23mg 34mg 0%
Selenium 0.9µg 0.9µg 0%
Choline 0.4mg 0%
Saturated fat 0.052g 0%
Monounsaturated fat 0.03g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +28.8%
Contains more ProteinProtein +147.9%
Contains more FatsFats +587.5%
Contains more CarbsCarbs +241.4%
Contains more OtherOther +192%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.