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

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Significant differences between dandelion greens and garden cress

  • Dandelion greens have more vitamin K, vitamin A, iron, vitamin E, calcium, fiber, and vitamin B1; however, garden cress is richer in vitamin C, folate, and manganese.
  • Dandelion greens cover your daily vitamin K needs 197% more than garden cress.
  • Garden cress has 5 times less vitamin E than dandelion greens. Dandelion greens have 3.44mg of vitamin E, while garden cress has 0.7mg.

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

Infographic

Dandelion greens vs Garden cress 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 26% 56% 35% 116% 57% 11% 28% 9.9% 45% 2.7%
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%
Contains more CalciumCalcium +130.9%
Contains more IronIron +138.5%
Contains more ZincZinc +78.3%
Contains more PotassiumPotassium +52.6%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +61.7%
Contains more SeleniumSelenium +80%
~equal in Magnesium ~38mg
~equal in Copper ~0.17mg

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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.26mg
~equal in Vitamin B6 ~0.247mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dandelion greens Garden cress DV% diff.
Vitamin K 778.4µg 541.9µg 197%
Vitamin C 35mg 69mg 38%
Iron 3.1mg 1.3mg 23%
Vitamin A 508µg 346µg 18%
Vitamin E 3.44mg 0.7mg 18%
Folate 27µg 80µg 13%
Calcium 187mg 81mg 11%
Fiber 3.5g 1.1g 10%
Manganese 0.342mg 0.553mg 9%
Vitamin B1 0.19mg 0.08mg 9%
Potassium 397mg 606mg 6%
Choline 35.3mg 19.5mg 3%
Vitamin B5 0.084mg 0.242mg 3%
Sodium 76mg 14mg 3%
Zinc 0.41mg 0.23mg 2%
Saturated fat 0.17g 0.023g 1%
Vitamin B3 0.806mg 1mg 1%
Monounsaturated fat 0.014g 0.239g 1%
Calories 45kcal 32kcal 1%
Selenium 0.5µg 0.9µg 1%
Phosphorus 66mg 76mg 1%
Carbs 9.2g 5.5g 1%
Polyunsaturated fat 0.306g 0.228g 1%
Protein 2.7g 2.6g 0%
Fats 0.7g 0.7g 0%
Net carbs 5.7g 4.4g N/A
Magnesium 36mg 38mg 0%
Sugar 0.71g 4.4g N/A
Copper 0.171mg 0.17mg 0%
Vitamin B2 0.26mg 0.26mg 0%
Vitamin B6 0.251mg 0.247mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +67.3%
~equal in Protein ~2.6g
~equal in Fats ~0.7g
~equal in Water ~89.4g
~equal in Other ~1.8g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +34.2%
Contains less Sat. FatSaturated fat -86.5%
Contains more Mono. FatMonounsaturated fat +1607.1%

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