Dandelion greens vs. Marrow-stem Kale — In-Depth Nutrition Comparison
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How are dandelion greens and marrow-stem Kale different?
- Dandelion greens are richer in vitamin K, vitamin A, iron, copper, vitamin B1, vitamin B2, vitamin E, and vitamin B6, while marrow-stem Kale is higher in folate and manganese.
- Dandelion greens cover your daily need for vitamin K, 284% more than marrow-stem Kale.
- Dandelion greens contain 7 times more iron than marrow-stem Kale. Dandelion greens contain 3.1mg of iron, while marrow-stem Kale contains 0.47mg.
Dandelion greens, raw and Collards, raw types were used in this article.
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 MagnesiumMagnesium | +33.3% |
| Contains more PotassiumPotassium | +86.4% |
| Contains more IronIron | +559.6% |
| Contains more CopperCopper | +271.7% |
| Contains more ZincZinc | +95.2% |
| Contains more PhosphorusPhosphorus | +164% |
| Contains more CalciumCalcium | +24.1% |
| Contains less SodiumSodium | -77.6% |
| Contains more ManganeseManganese | +92.4% |
| Contains more SeleniumSelenium | +160% |
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 AVitamin A | +102.4% |
| Contains more Vitamin EVitamin E | +52.2% |
| Contains more Vitamin B1Vitamin B1 | +251.9% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +52.1% |
| Contains more Vitamin KVitamin K | +78.1% |
| Contains more CholineCholine | +52.2% |
| Contains more Vitamin B5Vitamin B5 | +217.9% |
| Contains more FolateFolate | +377.8% |
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:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
| Contains more FatsFats | +14.8% |
| Contains more CarbsCarbs | +69.7% |
| Contains more OtherOther | +35.3% |
| Contains more ProteinProtein | +11.9% |
~equal in
Water
~89.62g
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
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
| Contains more Poly. FatPolyunsaturated fat | +52.2% |
| Contains less Sat. FatSaturated fat | -67.6% |
| Contains more Mono. FatMonounsaturated 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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 778.4µg | 437.1µg | 284% |
| Iron | 3.1mg | 0.47mg | 33% |
| Vitamin A | 508µg | 251µg | 29% |
| Folate | 27µg | 129µg | 26% |
| Manganese | 0.342mg | 0.658mg | 14% |
| Copper | 0.171mg | 0.046mg | 14% |
| Vitamin B1 | 0.19mg | 0.054mg | 11% |
| Vitamin B2 | 0.26mg | 0.13mg | 10% |
| Vitamin E | 3.44mg | 2.26mg | 8% |
| Vitamin B6 | 0.251mg | 0.165mg | 7% |
| Phosphorus | 66mg | 25mg | 6% |
| Calcium | 187mg | 232mg | 5% |
| Potassium | 397mg | 213mg | 5% |
| Vitamin B5 | 0.084mg | 0.267mg | 4% |
| Sodium | 76mg | 17mg | 3% |
| Magnesium | 36mg | 27mg | 2% |
| Fiber | 3.5g | 4g | 2% |
| Choline | 35.3mg | 23.2mg | 2% |
| Zinc | 0.41mg | 0.21mg | 2% |
| Saturated fat | 0.17g | 0.055g | 1% |
| Polyunsaturated fat | 0.306g | 0.201g | 1% |
| Calories | 45kcal | 32kcal | 1% |
| Protein | 2.7g | 3.02g | 1% |
| Selenium | 0.5µg | 1.3µg | 1% |
| Carbs | 9.2g | 5.42g | 1% |
| Fats | 0.7g | 0.61g | 0% |
| Vitamin C | 35mg | 35.3mg | 0% |
| Net carbs | 5.7g | 1.42g | N/A |
| Sugar | 0.71g | 0.46g | N/A |
| Vitamin B3 | 0.806mg | 0.742mg | 0% |
| Monounsaturated fat | 0.014g | 0.03g | 0% |
| Tryptophan | 0.031mg | 0% | |
| Threonine | 0.086mg | 0% | |
| Isoleucine | 0.1mg | 0% | |
| Leucine | 0.151mg | 0% | |
| Lysine | 0.117mg | 0% | |
| Methionine | 0.033mg | 0% | |
| Phenylalanine | 0.087mg | 0% | |
| Valine | 0.12mg | 0% | |
| Histidine | 0.047mg | 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 |
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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
194%
120%
Minerals Daily Need Coverage Score
39%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.115g)
Which food is lower in glycemic index?
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens is cheaper (difference - $0.5)
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)