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Dandelion greens vs. Mustard Greens — In-Depth Nutrition Comparison

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How are dandelion greens and mustard Greens different?

  • Dandelion greens are richer in vitamin K, iron, vitamin B2, vitamin B1, vitamin B6, vitamin E, vitamin C, potassium, and calcium, while mustard Greens is higher in vitamin A.
  • Dandelion greens cover your daily need for vitamin K, 155% more than mustard Greens.
  • Dandelion greens contain 5 times more vitamin B1 than mustard Greens. Dandelion greens contain 0.19mg of vitamin B1, while mustard Greens contains 0.041mg.

Dandelion greens, raw and Mustard greens, cooked, boiled, drained, without salt types were used in this article.

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Dandelion greens vs Mustard Greens 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +176.9%
Contains more CalciumCalcium +58.5%
Contains more PotassiumPotassium +145.1%
Contains more IronIron +256.3%
Contains more CopperCopper +17.1%
Contains more ZincZinc +86.4%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +20%

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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin CVitamin C +38.3%
Contains more Vitamin EVitamin E +93.3%
Contains more Vitamin B1Vitamin B1 +363.4%
Contains more Vitamin B2Vitamin B2 +312.7%
Contains more Vitamin B3Vitamin B3 +86.1%
Contains more Vitamin B6Vitamin B6 +156.1%
Contains more Vitamin KVitamin K +31.3%
Contains more FolateFolate +200%
Contains more CholineCholine +8725%
Contains more Vitamin AVitamin A +21.7%
Contains more Vitamin B5Vitamin B5 +42.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dandelion greens Mustard Greens DV% diff.
Vitamin K 778.4µg 592.7µg 155%
Iron 3.1mg 0.87mg 28%
Vitamin B2 0.26mg 0.063mg 15%
Manganese 0.342mg 15%
Vitamin B6 0.251mg 0.098mg 12%
Vitamin B1 0.19mg 0.041mg 12%
Vitamin A 508µg 618µg 12%
Vitamin C 35mg 25.3mg 11%
Vitamin E 3.44mg 1.78mg 11%
Calcium 187mg 118mg 7%
Potassium 397mg 162mg 7%
Fiber 3.5g 2g 6%
Choline 35.3mg 0.4mg 6%
Folate 27µg 9µg 5%
Magnesium 36mg 13mg 5%
Copper 0.171mg 0.146mg 3%
Phosphorus 66mg 42mg 3%
Sodium 76mg 9mg 3%
Vitamin B3 0.806mg 0.433mg 2%
Polyunsaturated fat 0.306g 0.046g 2%
Zinc 0.41mg 0.22mg 2%
Carbs 9.2g 4.51g 2%
Vitamin B5 0.084mg 0.12mg 1%
Saturated fat 0.17g 0.012g 1%
Calories 45kcal 26kcal 1%
Protein 2.7g 2.56g 0%
Fats 0.7g 0.47g 0%
Net carbs 5.7g 2.51g N/A
Sugar 0.71g 1.41g N/A
Selenium 0.5µg 0.6µg 0%
Monounsaturated fat 0.014g 0.11g 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% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more FatsFats +48.9%
Contains more CarbsCarbs +104%
Contains more OtherOther +164.7%
~equal in Protein ~2.56g
~equal in Water ~91.78g

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
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +565.2%
Contains less Sat. FatSaturated fat -92.9%
Contains more Mono. FatMonounsaturated fat +685.7%

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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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.