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  6. Chard vs. Dandelion greens

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, vitamin C, vitamin B2, vitamin B1, calcium, vitamin B6, iron, and vitamin E.
  • Dandelion greens cover 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
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
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% 102% 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% 169% 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 +66%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Chard Dandelion greens DV% diff.
Vitamin K 327.3µg 778.4µg 376%
Vitamin A 306µg 508µg 22%
Vitamin C 18mg 35mg 19%
Vitamin B1 0.034mg 0.19mg 13%
Calcium 58mg 187mg 13%
Vitamin B6 0.085mg 0.251mg 13%
Vitamin B2 0.086mg 0.26mg 13%
Magnesium 86mg 36mg 12%
Iron 2.26mg 3.1mg 11%
Vitamin E 1.89mg 3.44mg 10%
Fiber 2.1g 3.5g 6%
Folate 9µg 27µg 5%
Phosphorus 33mg 66mg 5%
Potassium 549mg 397mg 4%
Sodium 179mg 76mg 4%
Vitamin B3 0.36mg 0.806mg 3%
Carbs 4.13g 9.2g 2%
Polyunsaturated fat 0.028g 0.306g 2%
Vitamin B5 0.163mg 0.084mg 2%
Protein 1.88g 2.7g 2%
Choline 28.7mg 35.3mg 1%
Saturated fat 0.012g 0.17g 1%
Calories 20kcal 45kcal 1%
Selenium 0.9µg 0.5µg 1%
Zinc 0.33mg 0.41mg 1%
Copper 0.163mg 0.171mg 1%
Fats 0.08g 0.7g 1%
Net carbs 2.03g 5.7g N/A
Sugar 1.1g 0.71g N/A
Manganese 0.334mg 0.342mg 0%
Monounsaturated fat 0.016g 0.014g 0%
Tryptophan 0.018mg 0%
Threonine 0.086mg 0%
Isoleucine 0.154mg 0%
Leucine 0.135mg 0%
Lysine 0.103mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.114mg 0%
Histidine 0.038mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chard
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
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%

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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. 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.