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  6. Dandelion greens vs. Pumpkin

Dandelion greens vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between Dandelion greens and Pumpkin

  • The amount of Vitamin K, Vitamin C, Iron, Vitamin A RAE, Vitamin E , Calcium, Vitamin B6, Vitamin B2, Vitamin B1, and Manganese in Dandelion greens are higher than in Pumpkin.
  • Dandelion greens covers your daily Vitamin K needs 648% more than Pumpkin.
  • Pumpkin has 12 times less Calcium than Dandelion greens. Dandelion greens have 187mg of Calcium, while Pumpkin has 15mg.

Specific food types used in this comparison are Dandelion greens, raw and Pumpkin, cooked, boiled, drained, without salt.

Infographic

Dandelion greens vs Pumpkin infographic
Infographic link

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.
Dandelion greens
Dandelion greens
9
:
1
Pumpkin
Pumpkin
Contains more Calcium +1146.7%
Contains more Iron +443.9%
Contains more Magnesium +300%
Contains more Phosphorus +120%
Contains more Potassium +72.6%
Contains more Zinc +78.3%
Contains more Copper +87.9%
Contains more Manganese +284.3%
Contains more Selenium +150%
Contains less Sodium -98.7%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Contains more Calcium +1146.7%
Contains more Iron +443.9%
Contains more Magnesium +300%
Contains more Phosphorus +120%
Contains more Potassium +72.6%
Contains more Zinc +78.3%
Contains more Copper +87.9%
Contains more Manganese +284.3%
Contains more Selenium +150%
Contains less Sodium -98.7%

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.
Dandelion greens
Dandelion greens
9
:
1
Pumpkin
Pumpkin
Contains more Vitamin A +76.6%
Contains more Vitamin E +330%
Contains more Vitamin C +644.7%
Contains more Vitamin B1 +512.9%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +95.2%
Contains more Vitamin B6 +470.5%
Contains more Folate +200%
Contains more Vitamin K +97200%
Contains more Vitamin B5 +139.3%
Dandelion greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 610% 69% 0% 117% 48% 60% 16% 6% 58% 21% 0% 1946%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Contains more Vitamin A +76.6%
Contains more Vitamin E +330%
Contains more Vitamin C +644.7%
Contains more Vitamin B1 +512.9%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +95.2%
Contains more Vitamin B6 +470.5%
Contains more Folate +200%
Contains more Vitamin K +97200%
Contains more Vitamin B5 +139.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
4
:
1
Pumpkin
Pumpkin
Contains more Protein +275%
Contains more Fats +900%
Contains more Carbs +87.8%
Contains more Other +190.3%
Equal in Water - 93.69
Dandelion greens
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more Protein +275%
Contains more Fats +900%
Contains more Carbs +87.8%
Contains more Other +190.3%
Equal in Water - 93.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +7550%
Contains less Saturated Fat -78.2%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +7550%
Contains less Saturated Fat -78.2%

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 Pumpkin
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 Pumpkin Opinion
Net carbs 5.7g 3.8g Dandelion greens
Protein 2.7g 0.72g Dandelion greens
Fats 0.7g 0.07g Dandelion greens
Carbs 9.2g 4.9g Dandelion greens
Calories 45kcal 20kcal Dandelion greens
Sugar 0.71g 2.08g Dandelion greens
Fiber 3.5g 1.1g Dandelion greens
Calcium 187mg 15mg Dandelion greens
Iron 3.1mg 0.57mg Dandelion greens
Magnesium 36mg 9mg Dandelion greens
Phosphorus 66mg 30mg Dandelion greens
Potassium 397mg 230mg Dandelion greens
Sodium 76mg 1mg Pumpkin
Zinc 0.41mg 0.23mg Dandelion greens
Copper 0.171mg 0.091mg Dandelion greens
Manganese 0.342mg 0.089mg Dandelion greens
Selenium 0.5µg 0.2µg Dandelion greens
Vitamin A 10161IU 5755IU Dandelion greens
Vitamin A RAE 508µg 288µg Dandelion greens
Vitamin E 3.44mg 0.8mg Dandelion greens
Vitamin C 35mg 4.7mg Dandelion greens
Vitamin B1 0.19mg 0.031mg Dandelion greens
Vitamin B2 0.26mg 0.078mg Dandelion greens
Vitamin B3 0.806mg 0.413mg Dandelion greens
Vitamin B5 0.084mg 0.201mg Pumpkin
Vitamin B6 0.251mg 0.044mg Dandelion greens
Folate 27µg 9µg Dandelion greens
Vitamin K 778.4µg 0.8µg Dandelion greens
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.17g 0.037g Pumpkin
Monounsaturated Fat 0.014g 0.009g Dandelion greens
Polyunsaturated fat 0.306g 0.004g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
246%
Dandelion greens
37%
Pumpkin
Minerals Daily Need Coverage Score
39%
Dandelion greens
11%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 75mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.133g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 1.37g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 52)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $0.2)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.