Dandelion greens vs. Kale raw — In-Depth Nutrition Comparison
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Significant differences between dandelion greens and kale raw
- Dandelion greens have more vitamin K, iron, vitamin E, vitamin B2, vitamin B1, and choline; however, kale raw is richer in copper, vitamin C, folate, and manganese.
- Kale raw covers your daily copper needs 148% more than dandelion greens.
- Kale raw has 44 times less choline than dandelion greens. Dandelion greens have 35.3mg of choline, while kale raw has 0.8mg.
Specific food types used in this comparison are Dandelion greens, raw and Kale, raw.
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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 more CalciumCalcium | +24.7% |
| Contains more IronIron | +110.9% |
| Contains more MagnesiumMagnesium | +30.6% |
| Contains more PotassiumPotassium | +23.7% |
| Contains more CopperCopper | +776.6% |
| Contains more ZincZinc | +36.6% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +92.7% |
| Contains more SeleniumSelenium | +80% |
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 more Vitamin EVitamin E | +123.4% |
| Contains more Vitamin B1Vitamin B1 | +72.7% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more CholineCholine | +4312.5% |
| Contains more Vitamin CVitamin C | +242.9% |
| Contains more Vitamin B3Vitamin B3 | +24.1% |
| Contains more FolateFolate | +422.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.171mg | 1.499mg | 148% |
| Vitamin C | 35mg | 120mg | 94% |
| Vitamin K | 778.4µg | 704.8µg | 61% |
| Folate | 27µg | 141µg | 29% |
| Iron | 3.1mg | 1.47mg | 20% |
| Manganese | 0.342mg | 0.659mg | 14% |
| Vitamin E | 3.44mg | 1.54mg | 13% |
| Vitamin B2 | 0.26mg | 0.13mg | 10% |
| Vitamin B1 | 0.19mg | 0.11mg | 7% |
| Choline | 35.3mg | 0.8mg | 6% |
| Calcium | 187mg | 150mg | 4% |
| Phosphorus | 66mg | 92mg | 4% |
| Protein | 2.7g | 4.28g | 3% |
| Magnesium | 36mg | 47mg | 3% |
| Potassium | 397mg | 491mg | 3% |
| Sodium | 76mg | 38mg | 2% |
| Vitamin B6 | 0.251mg | 0.271mg | 2% |
| Vitamin A | 508µg | 500µg | 1% |
| Zinc | 0.41mg | 0.56mg | 1% |
| Vitamin B3 | 0.806mg | 1mg | 1% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Calories | 45kcal | 49kcal | 0% |
| Fats | 0.7g | 0.93g | 0% |
| Carbs | 9.2g | 8.75g | 0% |
| Net carbs | 5.7g | 5.15g | N/A |
| Sugar | 0.71g | 2.26g | N/A |
| Fiber | 3.5g | 3.6g | 0% |
| Vitamin B5 | 0.084mg | 0.091mg | 0% |
| Saturated fat | 0.17g | 0.091g | 0% |
| Monounsaturated fat | 0.014g | 0.052g | 0% |
| Polyunsaturated fat | 0.306g | 0.338g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.7 g
Carbs:
9.2 g
Water:
85.6 g
Other:
1.8 g
Protein:
4.28 g
Fats:
0.93 g
Carbs:
8.75 g
Water:
84.04 g
Other:
2 g
| Contains more ProteinProtein | +58.5% |
| Contains more FatsFats | +32.9% |
| Contains more OtherOther | +11.1% |
~equal in
Carbs
~8.75g
~equal in
Water
~84.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.014 g
Polyunsaturated fat:
Poly. Fat
0.306 g
Saturated fat:
Sat. Fat
0.091 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.338 g
| Contains less Sat. FatSaturated fat | -46.5% |
| Contains more Mono. FatMonounsaturated fat | +271.4% |
| Contains more Poly. FatPolyunsaturated fat | +10.5% |