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Amaranth leaves vs. Dandelion greens — In-Depth Nutrition Comparison

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Significant differences between Amaranth leaves and Dandelion greens

  • Amaranth leaves have more Vitamin K, Manganese, Folate, Vitamin C, and Potassium, however, Dandelion greens are richer in Vitamin A RAE, Vitamin B1, Iron, and Vitamin B2.
  • Amaranth leaves covers your daily Vitamin K needs 301% more than Dandelion greens.
  • Dandelion greens have 3 times less Folate than Amaranth leaves. Amaranth leaves have 85µg of Folate, while Dandelion greens have 27µg.

Specific food types used in this comparison are Amaranth leaves, raw and Dandelion greens, raw.

Infographic

Amaranth leaves vs Dandelion greens 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.
Contains more Calcium +15%
Contains more Magnesium +52.8%
Contains more Potassium +53.9%
Contains less Sodium -73.7%
Contains more Zinc +119.5%
Contains more Manganese +158.8%
Contains more Selenium +80%
Contains more Iron +33.6%
Contains more Phosphorus +32%
Equal in Copper - 0.171
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 65% 87% 40% 22% 54% 3% 25% 54% 116% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains more Calcium +15%
Contains more Magnesium +52.8%
Contains more Potassium +53.9%
Contains less Sodium -73.7%
Contains more Zinc +119.5%
Contains more Manganese +158.8%
Contains more Selenium +80%
Contains more Iron +33.6%
Contains more Phosphorus +32%
Equal in Copper - 0.171

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.
:
Contains more Vitamin C +23.7%
Contains more Folate +214.8%
Contains more Vitamin K +46.5%
Contains more Vitamin A +248.3%
Contains more Vitamin B1 +603.7%
Contains more Vitamin B2 +64.6%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B5 +31.3%
Contains more Vitamin B6 +30.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 176% 0% 0% 145% 7% 37% 13% 4% 45% 64% 0% 0% 2850%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 20% 1946%
Contains more Vitamin C +23.7%
Contains more Folate +214.8%
Contains more Vitamin K +46.5%
Contains more Vitamin A +248.3%
Contains more Vitamin B1 +603.7%
Contains more Vitamin B2 +64.6%
Contains more Vitamin B3 +22.5%
Contains more Vitamin B5 +31.3%
Contains more Vitamin B6 +30.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +112.1%
Contains more Carbs +128.9%
Contains more Other +20%
Equal in Protein - 2.7
Equal in Water - 85.6
2% 4% 92%
Protein: 2.46 g
Fats: 0.33 g
Carbs: 4.02 g
Water: 91.69 g
Other: 1.5 g
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Contains more Fats +112.1%
Contains more Carbs +128.9%
Contains more Other +20%
Equal in Protein - 2.7
Equal in Water - 85.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +442.9%
Contains more Polyunsaturated fat +108.2%
29% 24% 47%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.076 g
Polyunsaturated fat: 0.147 g
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +442.9%
Contains more Polyunsaturated fat +108.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Amaranth leaves Dandelion greens
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Amaranth leaves Dandelion greens Opinion
Net carbs 4.02g 5.7g Dandelion greens
Protein 2.46g 2.7g Dandelion greens
Fats 0.33g 0.7g Dandelion greens
Carbs 4.02g 9.2g Dandelion greens
Calories 23kcal 45kcal Dandelion greens
Sugar 0.71g Amaranth leaves
Fiber 3.5g Dandelion greens
Calcium 215mg 187mg Amaranth leaves
Iron 2.32mg 3.1mg Dandelion greens
Magnesium 55mg 36mg Amaranth leaves
Phosphorus 50mg 66mg Dandelion greens
Potassium 611mg 397mg Amaranth leaves
Sodium 20mg 76mg Amaranth leaves
Zinc 0.9mg 0.41mg Amaranth leaves
Copper 0.162mg 0.171mg Dandelion greens
Manganese 0.885mg 0.342mg Amaranth leaves
Selenium 0.9µg 0.5µg Amaranth leaves
Vitamin A 2917IU 10161IU Dandelion greens
Vitamin A RAE 146µg 508µg Dandelion greens
Vitamin E 3.44mg Dandelion greens
Vitamin C 43.3mg 35mg Amaranth leaves
Vitamin B1 0.027mg 0.19mg Dandelion greens
Vitamin B2 0.158mg 0.26mg Dandelion greens
Vitamin B3 0.658mg 0.806mg Dandelion greens
Vitamin B5 0.064mg 0.084mg Dandelion greens
Vitamin B6 0.192mg 0.251mg Dandelion greens
Folate 85µg 27µg Amaranth leaves
Choline 35.3mg Dandelion greens
Vitamin K 1140µg 778.4µg Amaranth leaves
Tryptophan 0.031mg Amaranth leaves
Threonine 0.099mg Amaranth leaves
Isoleucine 0.119mg Amaranth leaves
Leucine 0.195mg Amaranth leaves
Lysine 0.127mg Amaranth leaves
Methionine 0.036mg Amaranth leaves
Phenylalanine 0.133mg Amaranth leaves
Valine 0.137mg Amaranth leaves
Histidine 0.052mg Amaranth leaves
Saturated Fat 0.091g 0.17g Amaranth leaves
Monounsaturated Fat 0.076g 0.014g Amaranth leaves
Polyunsaturated fat 0.147g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Amaranth leaves Dandelion greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
257%
Amaranth leaves
228%
Dandelion greens
Minerals Daily Need Coverage Score
47%
Amaranth leaves
39%
Dandelion greens

Comparison summary

Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food is lower in Sugar?
Amaranth leaves
Amaranth leaves is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Amaranth leaves
Amaranth leaves contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Amaranth leaves
Amaranth leaves is lower in Saturated Fat (difference - 0.079g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Amaranth leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168385/nutrients
  2. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.