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  6. Dandelion greens vs. Chard

Dandelion greens vs. Chard — In-Depth Nutrition Comparison

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A recap on differences between Dandelion greens and Chard

  • Dandelion greens are higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B2, Vitamin B1, Calcium, Vitamin B6, Iron, and Vitamin E , yet Chard is higher in Magnesium.
  • Dandelion greens covers your daily Vitamin K needs 376% more than Chard.
  • Dandelion greens contain 6 times more Vitamin B1 than Chard. While Dandelion greens contain 0.19mg of Vitamin B1, Chard contains only 0.034mg.

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

Infographic

Dandelion greens vs Chard 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.
Dandelion greens
Dandelion greens
7
:
3
Chard
Chard
Contains more Calcium +222.4%
Contains more Iron +37.2%
Contains more Phosphorus +100%
Contains less Sodium -57.5%
Contains more Zinc +24.2%
Contains more Magnesium +138.9%
Contains more Potassium +38.3%
Contains more Selenium +80%
Equal in Copper - 0.163
Equal in Manganese - 0.334
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Chard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 85% 62% 15% 49% 24% 10% 55% 44% 5%
Contains more Calcium +222.4%
Contains more Iron +37.2%
Contains more Phosphorus +100%
Contains less Sodium -57.5%
Contains more Zinc +24.2%
Contains more Magnesium +138.9%
Contains more Potassium +38.3%
Contains more Selenium +80%
Equal in Copper - 0.163
Equal in Manganese - 0.334

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.
Dandelion greens
Dandelion greens
9
:
1
Chard
Chard
Contains more Vitamin A +65.9%
Contains more Vitamin E +82%
Contains more Vitamin C +94.4%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +202.3%
Contains more Vitamin B3 +123.9%
Contains more Vitamin B6 +195.3%
Contains more Folate +200%
Contains more Vitamin K +137.8%
Contains more Vitamin B5 +94%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
Chard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 368% 38% 0% 60% 9% 20% 7% 10% 20% 7% 0% 819%
Contains more Vitamin A +65.9%
Contains more Vitamin E +82%
Contains more Vitamin C +94.4%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +202.3%
Contains more Vitamin B3 +123.9%
Contains more Vitamin B6 +195.3%
Contains more Folate +200%
Contains more Vitamin K +137.8%
Contains more Vitamin B5 +94%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
4
:
1
Chard
Chard
Contains more Protein +43.6%
Contains more Fats +775%
Contains more Carbs +122.8%
Contains more Other +42.9%
Equal in Water - 92.65
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Chard
2% 4% 93%
Protein: 1.88 g
Fats: 0.08 g
Carbs: 4.13 g
Water: 92.65 g
Other: 1.26 g
Contains more Protein +43.6%
Contains more Fats +775%
Contains more Carbs +122.8%
Contains more Other +42.9%
Equal in Water - 92.65

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
1
:
2
Chard
Chard
Contains more Polyunsaturated fat +992.9%
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +14.3%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Chard
21% 29% 50%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.028 g
Contains more Polyunsaturated fat +992.9%
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +14.3%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Chard
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
246%
Dandelion greens
113%
Chard
Minerals Daily Need Coverage Score
39%
Dandelion greens
36%
Chard

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/nutrients
  2. Chard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170401/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.