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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.

Infographic

Dandelion greens vs Kale raw infographic
Infographic link

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 Calcium +24.7%
Contains more Iron +110.9%
Contains more Magnesium +30.6%
Contains more Phosphorus +39.4%
Contains more Potassium +23.7%
Contains less Sodium -50%
Contains more Zinc +36.6%
Contains more Copper +776.6%
Contains more Manganese +92.7%
Contains more Selenium +80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 116% 26% 28% 35% 9.9% 11% 57% 45% 2.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 55% 34% 39% 43% 5% 15% 500% 86% 4.9%
Contains more Calcium +24.7%
Contains more Iron +110.9%
Contains more Magnesium +30.6%
Contains more Phosphorus +39.4%
Contains more Potassium +23.7%
Contains less Sodium -50%
Contains more Zinc +36.6%
Contains more Copper +776.6%
Contains more Manganese +92.7%
Contains more Selenium +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 E +123.4%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +100%
Contains more Choline +4312.5%
Contains more Vitamin K +10.4%
Contains more Vitamin C +242.9%
Contains more Vitamin B3 +24.1%
Contains more Folate +422.2%
Equal in Vitamin A - 9990
Equal in Vitamin B5 - 0.091
Equal in Vitamin B6 - 0.271
Equal in Vitamin K - 704.8
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 610% 69% 0% 117% 48% 60% 15% 5% 58% 20% 0% 19% 1946%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 599% 31% 0% 400% 28% 30% 19% 5.5% 63% 106% 0% 0.44% 1762%
Contains more Vitamin E +123.4%
Contains more Vitamin B1 +72.7%
Contains more Vitamin B2 +100%
Contains more Choline +4312.5%
Contains more Vitamin K +10.4%
Contains more Vitamin C +242.9%
Contains more Vitamin B3 +24.1%
Contains more Folate +422.2%
Equal in Vitamin A - 9990
Equal in Vitamin B5 - 0.091
Equal in Vitamin B6 - 0.271
Equal in Vitamin K - 704.8

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +58.5%
Contains more Fats +32.9%
Contains more Other +11.1%
Equal in Carbs - 8.75
Equal in Water - 84.04
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
4% 9% 84% 2%
Protein: 4.28 g
Fats: 0.93 g
Carbs: 8.75 g
Water: 84.04 g
Other: 2 g
Contains more Protein +58.5%
Contains more Fats +32.9%
Contains more Other +11.1%
Equal in Carbs - 8.75
Equal in Water - 84.04

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +10.5%
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
19% 11% 70%
Saturated Fat: 0.091 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.338 g
Contains less Saturated Fat -46.5%
Contains more Monounsaturated Fat +271.4%
Contains more Polyunsaturated fat +10.5%

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Kale raw Opinion
Net carbs 5.7g 5.15g Dandelion greens
Protein 2.7g 4.28g Kale raw
Fats 0.7g 0.93g Kale raw
Carbs 9.2g 8.75g Dandelion greens
Calories 45kcal 49kcal Kale raw
Sugar 0.71g 2.26g Dandelion greens
Fiber 3.5g 3.6g Kale raw
Calcium 187mg 150mg Dandelion greens
Iron 3.1mg 1.47mg Dandelion greens
Magnesium 36mg 47mg Kale raw
Phosphorus 66mg 92mg Kale raw
Potassium 397mg 491mg Kale raw
Sodium 76mg 38mg Kale raw
Zinc 0.41mg 0.56mg Kale raw
Copper 0.171mg 1.499mg Kale raw
Manganese 0.342mg 0.659mg Kale raw
Selenium 0.5µg 0.9µg Kale raw
Vitamin A 10161IU 9990IU Dandelion greens
Vitamin A RAE 508µg 500µg Dandelion greens
Vitamin E 3.44mg 1.54mg Dandelion greens
Vitamin C 35mg 120mg Kale raw
Vitamin B1 0.19mg 0.11mg Dandelion greens
Vitamin B2 0.26mg 0.13mg Dandelion greens
Vitamin B3 0.806mg 1mg Kale raw
Vitamin B5 0.084mg 0.091mg Kale raw
Vitamin B6 0.251mg 0.271mg Kale raw
Folate 27µg 141µg Kale raw
Choline 35.3mg 0.8mg Dandelion greens
Vitamin K 778.4µg 704.8µg Dandelion greens
Saturated Fat 0.17g 0.091g Kale raw
Monounsaturated Fat 0.014g 0.052g Kale raw
Polyunsaturated fat 0.306g 0.338g Kale raw

Which food is preferable for your diet?

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

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
234%
Kale raw
Minerals Daily Need Coverage Score
39%
Dandelion greens
83%
Kale raw

Comparison summary

Which food contains less Sodium?
Kale raw
Kale raw contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Kale raw
Kale raw is lower in Saturated Fat (difference - 0.079g)
Which food is richer in minerals?
Kale raw
Kale raw is relatively richer in minerals
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 1.55g)
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/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.