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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 has more vitamin A, vitamin K, and vitamin C.
  • Kale's daily need coverage for vitamin A is 69% 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% 169% 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% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Dandelion greens Kale DV% diff.
Vitamin K 778.4µg 817µg 32%
Iron 3.1mg 0.9mg 28%
Vitamin A 508µg 681µg 19%
Vitamin E 3.44mg 0.85mg 17%
Vitamin B2 0.26mg 0.07mg 15%
Calcium 187mg 72mg 12%
Vitamin B1 0.19mg 0.053mg 11%
Vitamin B6 0.251mg 0.138mg 9%
Vitamin C 35mg 41mg 7%
Fiber 3.5g 2g 6%
Choline 35.3mg 0.4mg 6%
Potassium 397mg 228mg 5%
Phosphorus 66mg 28mg 5%
Folate 27µg 13µg 4%
Magnesium 36mg 18mg 4%
Manganese 0.342mg 0.416mg 3%
Copper 0.171mg 0.156mg 2%
Zinc 0.41mg 0.24mg 2%
Sodium 76mg 23mg 2%
Protein 2.7g 1.9g 2%
Vitamin B3 0.806mg 0.5mg 2%
Saturated fat 0.17g 0.052g 1%
Polyunsaturated fat 0.306g 0.193g 1%
Calories 45kcal 28kcal 1%
Vitamin B5 0.084mg 0.049mg 1%
Selenium 0.5µg 0.9µg 1%
Carbs 9.2g 5.63g 1%
Fats 0.7g 0.4g 0%
Net carbs 5.7g 3.63g N/A
Sugar 0.71g 1.25g N/A
Monounsaturated fat 0.014g 0.03g 0%
Tryptophan 0.023mg 0%
Threonine 0.085mg 0%
Isoleucine 0.114mg 0%
Leucine 0.133mg 0%
Lysine 0.114mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.097mg 0%
Valine 0.104mg 0%
Histidine 0.04mg 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
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%

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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. 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.