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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, vitamin C, vitamin B2, vitamin B1, calcium, vitamin B6, iron, and vitamin E, yet chard is higher in magnesium.
  • Dandelion greens cover 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.
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%
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%
Contains more CalciumCalcium +222.4%
Contains more IronIron +37.2%
Contains more ZincZinc +24.2%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -57.5%
Contains more MagnesiumMagnesium +138.9%
Contains more PotassiumPotassium +38.3%
Contains more SeleniumSelenium +80%
~equal in Copper ~0.163mg
~equal in Manganese ~0.334mg

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 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
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%
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%
Contains more Vitamin B5Vitamin B5 +94%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dandelion greens Chard DV% diff.
Vitamin K 778.4µg 327.3µg 376%
Vitamin A 508µg 306µg 22%
Vitamin C 35mg 18mg 19%
Vitamin B1 0.19mg 0.034mg 13%
Calcium 187mg 58mg 13%
Vitamin B6 0.251mg 0.085mg 13%
Vitamin B2 0.26mg 0.086mg 13%
Magnesium 36mg 86mg 12%
Iron 3.1mg 2.26mg 11%
Vitamin E 3.44mg 1.89mg 10%
Fiber 3.5g 2.1g 6%
Folate 27µg 9µg 5%
Phosphorus 66mg 33mg 5%
Potassium 397mg 549mg 4%
Sodium 76mg 179mg 4%
Vitamin B3 0.806mg 0.36mg 3%
Carbs 9.2g 4.13g 2%
Polyunsaturated fat 0.306g 0.028g 2%
Vitamin B5 0.084mg 0.163mg 2%
Protein 2.7g 1.88g 2%
Choline 35.3mg 28.7mg 1%
Saturated fat 0.17g 0.012g 1%
Calories 45kcal 20kcal 1%
Selenium 0.5µg 0.9µg 1%
Zinc 0.41mg 0.33mg 1%
Copper 0.171mg 0.163mg 1%
Fats 0.7g 0.08g 1%
Net carbs 5.7g 2.03g N/A
Sugar 0.71g 1.1g N/A
Manganese 0.342mg 0.334mg 0%
Monounsaturated fat 0.014g 0.016g 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
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
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
Contains more ProteinProtein +43.6%
Contains more FatsFats +775%
Contains more CarbsCarbs +122.8%
Contains more OtherOther +42.9%
~equal in Water ~92.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
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
Contains more Poly. FatPolyunsaturated fat +992.9%
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +14.3%

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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. 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.