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Garden cress vs. Dandelion greens — In-Depth Nutrition Comparison

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Significant differences between garden cress and dandelion greens

  • Garden cress has more vitamin C, folate, and manganese; however, dandelion greens are richer in vitamin K, vitamin A, iron, vitamin E, calcium, fiber, and vitamin B1.
  • Dandelion greens cover your daily vitamin K needs 197% more than garden cress.
  • Dandelion greens have 3 times less folate than garden cress. Garden cress has 80µg of folate, while dandelion greens have 27µg.

Specific food types used in this comparison are Cress, garden, raw and Dandelion greens, raw.

Infographic

Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 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 PotassiumPotassium +52.6%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +61.7%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +130.9%
Contains more IronIron +138.5%
Contains more ZincZinc +78.3%
~equal in Magnesium ~36mg
~equal in Copper ~0.171mg

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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 CVitamin C +97.1%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +188.1%
Contains more FolateFolate +196.3%
Contains more Vitamin AVitamin A +46.8%
Contains more Vitamin EVitamin E +391.4%
Contains more Vitamin B1Vitamin B1 +137.5%
Contains more Vitamin KVitamin K +43.6%
Contains more CholineCholine +81%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B6 ~0.251mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden cress Dandelion greens DV% diff.
Vitamin K 541.9µg 778.4µg 197%
Vitamin C 69mg 35mg 38%
Iron 1.3mg 3.1mg 23%
Vitamin A 346µg 508µg 18%
Vitamin E 0.7mg 3.44mg 18%
Folate 80µg 27µg 13%
Calcium 81mg 187mg 11%
Fiber 1.1g 3.5g 10%
Manganese 0.553mg 0.342mg 9%
Vitamin B1 0.08mg 0.19mg 9%
Potassium 606mg 397mg 6%
Choline 19.5mg 35.3mg 3%
Vitamin B5 0.242mg 0.084mg 3%
Sodium 14mg 76mg 3%
Zinc 0.23mg 0.41mg 2%
Saturated fat 0.023g 0.17g 1%
Vitamin B3 1mg 0.806mg 1%
Monounsaturated fat 0.239g 0.014g 1%
Calories 32kcal 45kcal 1%
Selenium 0.9µg 0.5µg 1%
Phosphorus 76mg 66mg 1%
Carbs 5.5g 9.2g 1%
Polyunsaturated fat 0.228g 0.306g 1%
Protein 2.6g 2.7g 0%
Fats 0.7g 0.7g 0%
Net carbs 4.4g 5.7g N/A
Magnesium 38mg 36mg 0%
Sugar 4.4g 0.71g N/A
Copper 0.17mg 0.171mg 0%
Vitamin B2 0.26mg 0.26mg 0%
Vitamin B6 0.247mg 0.251mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 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 +67.3%
~equal in Protein ~2.7g
~equal in Fats ~0.7g
~equal in Water ~85.6g
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 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 -86.5%
Contains more Mono. FatMonounsaturated fat +1607.1%
Contains more Poly. FatPolyunsaturated fat +34.2%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.