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Dandelion greens vs. Kale — In-Depth Nutrition Comparison

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Differences between Dandelion greens and Kale

  • Dandelion greens have more Iron, Vitamin E , Vitamin B2, Calcium, Vitamin B1, Vitamin B6, and Choline, while Kale have more Vitamin K, Vitamin A RAE, and Vitamin C.
  • Kale's daily need coverage for Vitamin K is 32% higher.
  • Kale contains 88 times less Choline than Dandelion greens. Dandelion greens contain 35.3mg of Choline, while Kale contains 0.4mg.

The food types used in this comparison are Dandelion greens, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Dandelion greens vs Kale 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%
Kale
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +159.7%
Contains more PotassiumPotassium +74.1%
Contains more IronIron +244.4%
Contains more ZincZinc +70.8%
Contains more PhosphorusPhosphorus +135.7%
Contains less SodiumSodium -69.7%
Contains more ManganeseManganese +21.6%
Contains more SeleniumSelenium +80%
~equal in Copper ~0.156mg

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% 610% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Kale
2
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin E Vitamin E +304.7%
Contains more Vitamin B1Vitamin B1 +258.5%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +61.2%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more Vitamin B6Vitamin B6 +81.9%
Contains more FolateFolate +107.7%
Contains more CholineCholine +8725%
Contains more Vitamin CVitamin C +17.1%
Contains more Vitamin AVitamin A +34.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~817µg

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
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +42.1%
Contains more FatsFats +75%
Contains more CarbsCarbs +63.4%
Contains more OtherOther +106.9%
~equal in Water ~91.2g

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
Kale
2
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Poly. FatPolyunsaturated fat +58.5%
Contains less Sat. FatSaturated Fat -69.4%
Contains more Mono. FatMonounsaturated Fat +114.3%

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 Kale
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Dandelion greens Kale Opinion
Calories 45kcal 28kcal Dandelion greens
Protein 2.7g 1.9g Dandelion greens
Fats 0.7g 0.4g Dandelion greens
Vitamin C 35mg 41mg Kale
Net carbs 5.7g 3.63g Dandelion greens
Carbs 9.2g 5.63g Dandelion greens
Magnesium 36mg 18mg Dandelion greens
Calcium 187mg 72mg Dandelion greens
Potassium 397mg 228mg Dandelion greens
Iron 3.1mg 0.9mg Dandelion greens
Sugar 0.71g 1.25g Dandelion greens
Fiber 3.5g 2g Dandelion greens
Copper 0.171mg 0.156mg Dandelion greens
Zinc 0.41mg 0.24mg Dandelion greens
Phosphorus 66mg 28mg Dandelion greens
Sodium 76mg 23mg Kale
Vitamin A 10161IU 13621IU Kale
Vitamin A RAE 508µg 681µg Kale
Vitamin E 3.44mg 0.85mg Dandelion greens
Manganese 0.342mg 0.416mg Kale
Selenium 0.5µg 0.9µg Kale
Vitamin B1 0.19mg 0.053mg Dandelion greens
Vitamin B2 0.26mg 0.07mg Dandelion greens
Vitamin B3 0.806mg 0.5mg Dandelion greens
Vitamin B5 0.084mg 0.049mg Dandelion greens
Vitamin B6 0.251mg 0.138mg Dandelion greens
Vitamin K 778.4µg 817µg Kale
Folate 27µg 13µg Dandelion greens
Choline 35.3mg 0.4mg Dandelion greens
Saturated Fat 0.17g 0.052g Kale
Monounsaturated Fat 0.014g 0.03g Kale
Polyunsaturated fat 0.306g 0.193g Dandelion greens
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
238%
Kale
Minerals Daily Need Coverage Score
39%
Dandelion greens
22%
Kale

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.118g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 0.54g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.