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Arugula vs. Dandelion greens — In-Depth Nutrition Comparison

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What are the main differences between arugula and dandelion greens?

  • Arugula is richer in folate, while dandelion greens are higher in vitamin K, vitamin A, vitamin C, iron, vitamin E, vitamin B6, vitamin B2, vitamin B1, and copper.
  • Dandelion greens' daily need coverage for vitamin K is 558% higher.
  • Dandelion greens have 4 times less folate than arugula. Arugula has 97µg of folate, while dandelion greens have 27µg.

We used Arugula, raw and Dandelion greens, raw types in this comparison.

Infographic

Arugula 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
Contains more MagnesiumMagnesium +30.6%
Contains more ZincZinc +14.6%
Contains less SodiumSodium -64.5%
Contains more CalciumCalcium +16.9%
Contains more IronIron +112.3%
Contains more CopperCopper +125%
Contains more PhosphorusPhosphorus +26.9%
Contains more SeleniumSelenium +66.7%
~equal in Potassium ~397mg
~equal in Manganese ~0.342mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B5Vitamin B5 +420.2%
Contains more FolateFolate +259.3%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin AVitamin A +326.9%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +331.8%
Contains more Vitamin B2Vitamin B2 +202.3%
Contains more Vitamin B3Vitamin B3 +164.3%
Contains more Vitamin B6Vitamin B6 +243.8%
Contains more Vitamin KVitamin K +616.8%
Contains more CholineCholine +130.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Dandelion greens DV% diff.
Vitamin K 108.6µg 778.4µg 558%
Vitamin A 119µg 508µg 43%
Vitamin C 15mg 35mg 22%
Iron 1.46mg 3.1mg 21%
Vitamin E 0.43mg 3.44mg 20%
Folate 97µg 27µg 18%
Vitamin B6 0.073mg 0.251mg 14%
Vitamin B2 0.086mg 0.26mg 13%
Vitamin B1 0.044mg 0.19mg 12%
Copper 0.076mg 0.171mg 11%
Fiber 1.6g 3.5g 8%
Vitamin B5 0.437mg 0.084mg 7%
Choline 15.3mg 35.3mg 4%
Calcium 160mg 187mg 3%
Magnesium 47mg 36mg 3%
Vitamin B3 0.305mg 0.806mg 3%
Phosphorus 52mg 66mg 2%
Carbs 3.65g 9.2g 2%
Sodium 27mg 76mg 2%
Calories 25kcal 45kcal 1%
Manganese 0.321mg 0.342mg 1%
Zinc 0.47mg 0.41mg 1%
Potassium 369mg 397mg 1%
Protein 2.58g 2.7g 0%
Fats 0.66g 0.7g 0%
Net carbs 2.05g 5.7g N/A
Sugar 2.05g 0.71g N/A
Selenium 0.3µg 0.5µg 0%
Saturated fat 0.086g 0.17g 0%
Monounsaturated fat 0.049g 0.014g 0%
Polyunsaturated fat 0.319g 0.306g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 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 CarbsCarbs +152.1%
Contains more OtherOther +28.6%
~equal in Protein ~2.7g
~equal in Fats ~0.7g
~equal in Water ~85.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -49.4%
Contains more Mono. FatMonounsaturated fat +250%
~equal in Polyunsaturated fat ~0.306g

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.