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Chard vs. Dandelion greens — In-Depth Nutrition Comparison

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A recap on differences between Chard and Dandelion greens

  • Chard is higher in Magnesium, yet Dandelion greens are higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B2, Vitamin B1, Calcium, Vitamin B6, Iron, and Vitamin E .
  • Dandelion greens covers your daily Vitamin K needs 376% more than Chard.
  • Chard contains 2 times more Magnesium than Dandelion greens. While Chard contains 86mg of Magnesium, Dandelion greens contain only 36mg.

Food varieties used in this article are Chard, swiss, cooked, boiled, drained, without salt and Dandelion greens, raw.

Infographic

Chard vs Dandelion greens 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.
Chard
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 17% 48% 85% 54% 9% 14% 23% 44% 4.9%
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 +138.9%
Contains more PotassiumPotassium +38.3%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +222.4%
Contains more IronIron +37.2%
Contains more ZincZinc +24.2%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -57.5%
~equal in Copper ~0.171mg
~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.
Chard
1
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 60% 367% 38% 0% 8.5% 20% 6.8% 9.8% 20% 0% 818% 6.8% 16%
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% 610% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B5Vitamin B5 +94%
Contains more Vitamin CVitamin C +94.4%
Contains more Vitamin AVitamin A +65.9%
Contains more Vitamin E Vitamin E +82%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B2Vitamin B2 +202.3%
Contains more Vitamin B3Vitamin B3 +123.9%
Contains more Vitamin B6Vitamin B6 +195.3%
Contains more Vitamin KVitamin K +137.8%
Contains more FolateFolate +200%
Contains more CholineCholine +23%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
1
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 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 ProteinProtein +43.6%
Contains more FatsFats +775%
Contains more CarbsCarbs +122.8%
Contains more OtherOther +42.9%
~equal in Water ~85.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chard
2
21% 29% 50%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.028 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 -92.9%
Contains more Mono. FatMonounsaturated Fat +14.3%
Contains more Poly. FatPolyunsaturated fat +992.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chard Dandelion greens Opinion
Calories 20kcal 45kcal Dandelion greens
Protein 1.88g 2.7g Dandelion greens
Fats 0.08g 0.7g Dandelion greens
Vitamin C 18mg 35mg Dandelion greens
Net carbs 2.03g 5.7g Dandelion greens
Carbs 4.13g 9.2g Dandelion greens
Magnesium 86mg 36mg Chard
Calcium 58mg 187mg Dandelion greens
Potassium 549mg 397mg Chard
Iron 2.26mg 3.1mg Dandelion greens
Sugar 1.1g 0.71g Dandelion greens
Fiber 2.1g 3.5g Dandelion greens
Copper 0.163mg 0.171mg Dandelion greens
Zinc 0.33mg 0.41mg Dandelion greens
Phosphorus 33mg 66mg Dandelion greens
Sodium 179mg 76mg Dandelion greens
Vitamin A 6124IU 10161IU Dandelion greens
Vitamin A RAE 306µg 508µg Dandelion greens
Vitamin E 1.89mg 3.44mg Dandelion greens
Manganese 0.334mg 0.342mg Dandelion greens
Selenium 0.9µg 0.5µg Chard
Vitamin B1 0.034mg 0.19mg Dandelion greens
Vitamin B2 0.086mg 0.26mg Dandelion greens
Vitamin B3 0.36mg 0.806mg Dandelion greens
Vitamin B5 0.163mg 0.084mg Chard
Vitamin B6 0.085mg 0.251mg Dandelion greens
Vitamin K 327.3µg 778.4µg Dandelion greens
Folate 9µg 27µg Dandelion greens
Choline 28.7mg 35.3mg Dandelion greens
Saturated Fat 0.012g 0.17g Chard
Monounsaturated Fat 0.016g 0.014g Chard
Polyunsaturated fat 0.028g 0.306g Dandelion greens
Tryptophan 0.018mg Chard
Threonine 0.086mg Chard
Isoleucine 0.154mg Chard
Leucine 0.135mg Chard
Lysine 0.103mg Chard
Methionine 0.02mg Chard
Phenylalanine 0.114mg Chard
Valine 0.114mg Chard
Histidine 0.038mg Chard

Which food is preferable for your diet?

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

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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
105%
Chard
228%
Dandelion greens
Minerals Daily Need Coverage Score
36%
Chard
39%
Dandelion greens

Comparison summary

Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 0.39g)
Which food contains less Sodium?
Dandelion greens
Dandelion greens contains less Sodium (difference - 103mg)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food is lower in Saturated Fat?
Chard
Chard is lower in Saturated Fat (difference - 0.158g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.