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
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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% |
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% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
194%
201%
Minerals Daily Need Coverage Score
39%
83%
Comparison summary
Which food contains less Sodium?
Kale raw contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Kale raw is lower in Saturated fat (difference - 0.079g)
Which food is richer in minerals?
Kale raw is relatively richer in minerals
Which food is lower in Sugar?
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.