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Dandelion greens vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between Dandelion greens and Leek

  • Dandelion greens have more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B2, Vitamin E , Calcium, Iron, Vitamin B1, and Fiber, however, Leek is higher in Folate.
  • Dandelion greens covers your daily need of Vitamin K 610% more than Leek.
  • Dandelion greens have 9 times more Vitamin B2 than Leek. While Dandelion greens have 0.26mg of Vitamin B2, Leek has only 0.03mg.

These are the specific foods used in this comparison Dandelion greens, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Dandelion greens vs Leek 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%
Leek
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +216.9%
Contains more PotassiumPotassium +120.6%
Contains more IronIron +47.6%
Contains more CopperCopper +42.5%
Contains more ZincZinc +241.7%
Contains more PhosphorusPhosphorus +88.6%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +40.6%
Contains more SeleniumSelenium +100%

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% 610% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Leek
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 40% 100% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +191.7%
Contains more Vitamin AVitamin A +509.5%
Contains more Vitamin E Vitamin E +273.9%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +101.5%
Contains more Vitamin KVitamin K +1556.2%
Contains more CholineCholine +271.6%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more FolateFolate +137%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.233mg
~equal in Vitamin B12 ~0µg

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
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +80%
Contains more FatsFats +133.3%
Contains more OtherOther +71.4%
Contains more CarbsCarbs +53.8%
~equal in Water ~83g

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
Leek
1
19% 2% 79%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated Fat +250%
Contains more Poly. FatPolyunsaturated fat +84.3%
Contains less Sat. FatSaturated Fat -76.5%

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Leek Opinion
Calories 45kcal 61kcal Leek
Protein 2.7g 1.5g Dandelion greens
Fats 0.7g 0.3g Dandelion greens
Vitamin C 35mg 12mg Dandelion greens
Net carbs 5.7g 12.35g Leek
Carbs 9.2g 14.15g Leek
Magnesium 36mg 28mg Dandelion greens
Calcium 187mg 59mg Dandelion greens
Potassium 397mg 180mg Dandelion greens
Iron 3.1mg 2.1mg Dandelion greens
Sugar 0.71g 3.9g Dandelion greens
Fiber 3.5g 1.8g Dandelion greens
Copper 0.171mg 0.12mg Dandelion greens
Zinc 0.41mg 0.12mg Dandelion greens
Phosphorus 66mg 35mg Dandelion greens
Sodium 76mg 20mg Leek
Vitamin A 10161IU 1667IU Dandelion greens
Vitamin A RAE 508µg 83µg Dandelion greens
Vitamin E 3.44mg 0.92mg Dandelion greens
Manganese 0.342mg 0.481mg Leek
Selenium 0.5µg 1µg Leek
Vitamin B1 0.19mg 0.06mg Dandelion greens
Vitamin B2 0.26mg 0.03mg Dandelion greens
Vitamin B3 0.806mg 0.4mg Dandelion greens
Vitamin B5 0.084mg 0.14mg Leek
Vitamin B6 0.251mg 0.233mg Dandelion greens
Vitamin K 778.4µg 47µg Dandelion greens
Folate 27µg 64µg Leek
Choline 35.3mg 9.5mg Dandelion greens
Saturated Fat 0.17g 0.04g Leek
Monounsaturated Fat 0.014g 0.004g Dandelion greens
Polyunsaturated fat 0.306g 0.166g Dandelion greens
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek

Which food is preferable for your diet?

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

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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
228%
Dandelion greens
32%
Leek
Minerals Daily Need Coverage Score
39%
Dandelion greens
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.13g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 3.19g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $0.4)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.