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  6. Dandelion greens vs. Marrow-stem Kale

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

Dandelion greens vs Marrow-stem Kale 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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.
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% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
~equal in Vitamin C ~35.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dandelion greens Marrow-stem Kale 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%

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
3% 5% 90%
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
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
19% 10% 70%
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%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.