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.
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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.
Contains
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Calcium
+159.7%
Contains
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Iron
+244.4%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+135.7%
Contains
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Potassium
+74.1%
Contains
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Zinc
+70.8%
Contains
less
Sodium
-69.7%
Contains
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Manganese
+21.6%
Contains
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Selenium
+80%
Equal in Copper - 0.156
Contains
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Calcium
+159.7%
Contains
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Iron
+244.4%
Contains
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Magnesium
+100%
Contains
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Phosphorus
+135.7%
Contains
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Potassium
+74.1%
Contains
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Zinc
+70.8%
Contains
less
Sodium
-69.7%
Contains
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Manganese
+21.6%
Contains
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Selenium
+80%
Equal in Copper - 0.156
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.
:
Contains
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Vitamin E
+304.7%
Contains
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Vitamin B1
+258.5%
Contains
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Vitamin B2
+271.4%
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Vitamin B3
+61.2%
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Vitamin B5
+71.4%
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Vitamin B6
+81.9%
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Folate
+107.7%
Contains
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Vitamin A
+34.1%
Contains
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Vitamin C
+17.1%
Equal in Vitamin K - 817
Contains
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Vitamin E
+304.7%
Contains
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Vitamin B1
+258.5%
Contains
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Vitamin B2
+271.4%
Contains
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Vitamin B3
+61.2%
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Vitamin B5
+71.4%
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Vitamin B6
+81.9%
Contains
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Folate
+107.7%
Contains
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Vitamin A
+34.1%
Contains
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Vitamin C
+17.1%
Equal in Vitamin K - 817
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+42.1%
Contains
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Fats
+75%
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Carbs
+63.4%
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Other
+106.9%
Equal in Water - 91.2
Protein:
2.7 g
Fats:
0.7 g
Carbs:
9.2 g
Water:
85.6 g
Other:
1.8 g
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Contains
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Protein
+42.1%
Contains
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Fats
+75%
Contains
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Carbs
+63.4%
Contains
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Other
+106.9%
Equal in Water - 91.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+58.5%
Contains
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Saturated Fat
-69.4%
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Monounsaturated Fat
+114.3%
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.014 g
Polyunsaturated fat:
0.306 g
Saturated Fat:
0.052 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.193 g
Contains
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Polyunsaturated fat
+58.5%
Contains
less
Saturated Fat
-69.4%
Contains
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Monounsaturated 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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.7g | 3.63g |
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| Protein | 2.7g | 1.9g |
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| Fats | 0.7g | 0.4g |
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| Carbs | 9.2g | 5.63g |
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| Calories | 45kcal | 28kcal |
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| Sugar | 0.71g | 1.25g |
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| Fiber | 3.5g | 2g |
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| Calcium | 187mg | 72mg |
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| Iron | 3.1mg | 0.9mg |
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| Magnesium | 36mg | 18mg |
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| Phosphorus | 66mg | 28mg |
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| Potassium | 397mg | 228mg |
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| Sodium | 76mg | 23mg |
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| Zinc | 0.41mg | 0.24mg |
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| Copper | 0.171mg | 0.156mg |
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| Manganese | 0.342mg | 0.416mg |
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| Selenium | 0.5µg | 0.9µg |
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| Vitamin A | 10161IU | 13621IU |
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| Vitamin A RAE | 508µg | 681µg |
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| Vitamin E | 3.44mg | 0.85mg |
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| Vitamin C | 35mg | 41mg |
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| Vitamin B1 | 0.19mg | 0.053mg |
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| Vitamin B2 | 0.26mg | 0.07mg |
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| Vitamin B3 | 0.806mg | 0.5mg |
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| Vitamin B5 | 0.084mg | 0.049mg |
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| Vitamin B6 | 0.251mg | 0.138mg |
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| Folate | 27µg | 13µg |
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| Vitamin K | 778.4µg | 817µg |
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| Tryptophan | 0.023mg |
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| Threonine | 0.085mg |
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| Isoleucine | 0.114mg |
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| Leucine | 0.133mg |
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| Lysine | 0.114mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.097mg |
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| Valine | 0.104mg |
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| Histidine | 0.04mg |
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| Saturated Fat | 0.17g | 0.052g |
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| Monounsaturated Fat | 0.014g | 0.03g |
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| Polyunsaturated fat | 0.306g | 0.193g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
246%
258%
Minerals Daily Need Coverage Score
39%
22%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Kale is lower in Saturated Fat (difference - 0.118g)
Which food is lower in Sugar?
Dandelion greens is lower in Sugar (difference - 0.54g)
Which food is richer in minerals?
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
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?
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The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)