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Dandelion greens vs. Arugula — In-Depth Nutrition Comparison

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What are the main differences between Dandelion greens and Arugula?

  • Dandelion greens are richer in Vitamin K, Vitamin A RAE, Vitamin C, Iron, Vitamin E , Vitamin B6, Vitamin B2, Vitamin B1, and Copper, while Arugula is higher in Folate.
  • Dandelion greens' daily need coverage for Vitamin K is 558% higher.
  • Arugula has 8 times less Vitamin E than Dandelion greens. Dandelion greens have 3.44mg of Vitamin E , while Arugula has 0.43mg.

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

Infographic

Dandelion greens vs Arugula 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.
Contains more Calcium +16.9%
Contains more Iron +112.3%
Contains more Phosphorus +26.9%
Contains more Copper +125%
Contains more Selenium +66.7%
Contains more Magnesium +30.6%
Contains less Sodium -64.5%
Contains more Zinc +14.6%
Equal in Potassium - 369
Equal in Manganese - 0.321
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 116% 26% 28% 35% 9.9% 11% 57% 45% 2.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 22% 33% 3.5% 13% 25% 42% 1.6%
Contains more Calcium +16.9%
Contains more Iron +112.3%
Contains more Phosphorus +26.9%
Contains more Copper +125%
Contains more Selenium +66.7%
Contains more Magnesium +30.6%
Contains less Sodium -64.5%
Contains more Zinc +14.6%
Equal in Potassium - 369
Equal in Manganese - 0.321

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 A +328.2%
Contains more Vitamin E +700%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +331.8%
Contains more Vitamin B2 +202.3%
Contains more Vitamin B3 +164.3%
Contains more Vitamin B6 +243.8%
Contains more Choline +130.7%
Contains more Vitamin K +616.8%
Contains more Vitamin B5 +420.2%
Contains more Folate +259.3%
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% 15% 5% 58% 20% 0% 19% 1946%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 142% 8.6% 0% 50% 11% 20% 5.7% 26% 17% 73% 0% 8.3% 272%
Contains more Vitamin A +328.2%
Contains more Vitamin E +700%
Contains more Vitamin C +133.3%
Contains more Vitamin B1 +331.8%
Contains more Vitamin B2 +202.3%
Contains more Vitamin B3 +164.3%
Contains more Vitamin B6 +243.8%
Contains more Choline +130.7%
Contains more Vitamin K +616.8%
Contains more Vitamin B5 +420.2%
Contains more Folate +259.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +152.1%
Contains more Other +28.6%
Equal in Protein - 2.58
Equal in Fats - 0.66
Equal in Water - 91.71
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Carbs +152.1%
Contains more Other +28.6%
Equal in Protein - 2.58
Equal in Fats - 0.66
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +250%
Equal in Polyunsaturated fat - 0.319
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +250%
Equal in Polyunsaturated fat - 0.319

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Arugula Opinion
Net carbs 5.7g 2.05g Dandelion greens
Protein 2.7g 2.58g Dandelion greens
Fats 0.7g 0.66g Dandelion greens
Carbs 9.2g 3.65g Dandelion greens
Calories 45kcal 25kcal Dandelion greens
Sugar 0.71g 2.05g Dandelion greens
Fiber 3.5g 1.6g Dandelion greens
Calcium 187mg 160mg Dandelion greens
Iron 3.1mg 1.46mg Dandelion greens
Magnesium 36mg 47mg Arugula
Phosphorus 66mg 52mg Dandelion greens
Potassium 397mg 369mg Dandelion greens
Sodium 76mg 27mg Arugula
Zinc 0.41mg 0.47mg Arugula
Copper 0.171mg 0.076mg Dandelion greens
Manganese 0.342mg 0.321mg Dandelion greens
Selenium 0.5µg 0.3µg Dandelion greens
Vitamin A 10161IU 2373IU Dandelion greens
Vitamin A RAE 508µg 119µg Dandelion greens
Vitamin E 3.44mg 0.43mg Dandelion greens
Vitamin C 35mg 15mg Dandelion greens
Vitamin B1 0.19mg 0.044mg Dandelion greens
Vitamin B2 0.26mg 0.086mg Dandelion greens
Vitamin B3 0.806mg 0.305mg Dandelion greens
Vitamin B5 0.084mg 0.437mg Arugula
Vitamin B6 0.251mg 0.073mg Dandelion greens
Folate 27µg 97µg Arugula
Choline 35.3mg 15.3mg Dandelion greens
Vitamin K 778.4µg 108.6µg Dandelion greens
Saturated Fat 0.17g 0.086g Arugula
Monounsaturated Fat 0.014g 0.049g Arugula
Polyunsaturated fat 0.306g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
228%
Dandelion greens
49%
Arugula
Minerals Daily Need Coverage Score
39%
Dandelion greens
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 1.34g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $0.4)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 49mg)
Which food is lower in Saturated Fat?
Arugula
Arugula is lower in Saturated Fat (difference - 0.084g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.