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Leek vs. Fireweed — In-Depth Nutrition Comparison

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Differences between leeks and fireweed

  • Leeks contain less manganese, vitamin A, calcium, fiber, vitamin B6, magnesium, vitamin B3, vitamin B5, zinc, and copper than fireweed.
  • Fireweed's daily need coverage for manganese is 271% higher.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Fireweed, leaves, raw.

Infographic

Leek 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.
Leek
Leek
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
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 -41.2%
Contains more MagnesiumMagnesium +457.1%
Contains more CalciumCalcium +627.1%
Contains more PotassiumPotassium +174.4%
Contains more IronIron +14.3%
Contains more CopperCopper +166.7%
Contains more ZincZinc +2116.7%
Contains more PhosphorusPhosphorus +208.6%
Contains more ManganeseManganese +1293.8%
~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.
Leek
Leek
4
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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
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 +445.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +116.9%
Contains more Vitamin B2Vitamin B2 +356.7%
Contains more Vitamin B3Vitamin B3 +1068.5%
Contains more Vitamin B5Vitamin B5 +868.6%
Contains more Vitamin B6Vitamin B6 +171.2%
Contains more FolateFolate +75%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Fireweed DV% diff.
Manganese 0.481mg 6.704mg 271%
Vitamin K 47µg 39%
Calcium 59mg 429mg 37%
Fiber 1.8g 10.6g 35%
Vitamin B6 0.233mg 0.632mg 31%
Magnesium 28mg 156mg 30%
Vitamin B3 0.4mg 4.674mg 27%
Vitamin B5 0.14mg 1.356mg 24%
Zinc 0.12mg 2.66mg 23%
Copper 0.12mg 0.32mg 22%
Folate 64µg 112µg 12%
Vitamin C 12mg 2.2mg 11%
Vitamin A 83µg 180µg 11%
Phosphorus 35mg 108mg 10%
Potassium 180mg 494mg 9%
Vitamin B2 0.03mg 0.137mg 8%
Protein 1.5g 4.71g 6%
Vitamin E 0.92mg 6%
Fats 0.3g 2.75g 4%
Iron 2.1mg 2.4mg 4%
Calories 61kcal 103kcal 2%
Carbs 14.15g 19.22g 2%
Vitamin B1 0.06mg 0.033mg 2%
Choline 9.5mg 2%
Sodium 20mg 34mg 1%
Polyunsaturated fat 0.166g 1%
Protein per 100 calories 2.5g 4.6g N/A
Calories per 10 g protein 407kcal 219kcal N/A
Weight per 100 calories 164g 97g N/A
Unsaturated / Saturated Fat ratio 4.3 N/A
Net carbs 12.35g 8.62g N/A
Sugar 3.9g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.04g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 +17.3%
Contains more ProteinProtein +214%
Contains more FatsFats +816.7%
Contains more CarbsCarbs +35.8%
Contains more OtherOther +141.9%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.