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  6. Dandelion greens vs. Quinoa

Dandelion greens vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between dandelion greens and quinoa

  • Dandelion greens are richer in vitamin K, vitamin A, vitamin C, iron, vitamin E, calcium, vitamin B2, and vitamin B6, yet quinoa is richer in manganese and phosphorus.
  • Daily need coverage for vitamin K for dandelion greens is 649% higher.

Food types used in this article are Dandelion greens, raw and Quinoa, cooked.

Infographic

Dandelion greens vs Quinoa infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +130.8%
Contains more IronIron +108.1%
Contains more MagnesiumMagnesium +77.8%
Contains more CopperCopper +12.3%
Contains more ZincZinc +165.9%
Contains more PhosphorusPhosphorus +130.3%
Contains less SodiumSodium -90.8%
Contains more ManganeseManganese +84.5%
Contains more SeleniumSelenium +460%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 117% 0% 169% 69% 48% 60% 15% 5% 58% 0% 1946% 20%
Quinoa
Quinoa
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +446%
Contains more Vitamin B1Vitamin B1 +77.6%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +95.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +104.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dandelion greens Quinoa DV% diff.
Vitamin K 778.4µg 0µg 649%
Vitamin A 508µg 0µg 56%
Vitamin C 35mg 0mg 39%
Iron 3.1mg 1.49mg 20%
Vitamin E 3.44mg 0.63mg 19%
Calcium 187mg 17mg 17%
Manganese 0.342mg 0.631mg 13%
Phosphorus 66mg 152mg 12%
Vitamin B2 0.26mg 0.11mg 12%
Vitamin B6 0.251mg 0.123mg 10%
Magnesium 36mg 64mg 7%
Potassium 397mg 172mg 7%
Starch 17.63g 7%
Vitamin B1 0.19mg 0.107mg 7%
Zinc 0.41mg 1.09mg 6%
Polyunsaturated fat 0.306g 1.078g 5%
Calories 45kcal 120kcal 4%
Carbs 9.2g 21.3g 4%
Selenium 0.5µg 2.8µg 4%
Folate 27µg 42µg 4%
Protein 2.7g 4.4g 3%
Fiber 3.5g 2.8g 3%
Sodium 76mg 7mg 3%
Fats 0.7g 1.92g 2%
Copper 0.171mg 0.192mg 2%
Vitamin B3 0.806mg 0.412mg 2%
Vitamin B5 0.084mg 2%
Choline 35.3mg 23mg 2%
Monounsaturated fat 0.014g 0.528g 1%
Protein per 100 calories 6g 3.7g N/A
Calories per 10 g protein 167kcal 273kcal N/A
Weight per 100 calories 222g 83g N/A
Net carbs 5.7g 18.5g N/A
Sugar 0.71g 0.87g N/A
Saturated fat 0.17g 0.231g 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 (DHA) 0g 0.015g N/A

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
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +19.5%
Contains more ProteinProtein +63%
Contains more FatsFats +174.3%
Contains more CarbsCarbs +131.5%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -26.4%
Contains more Mono. FatMonounsaturated fat +3671.4%
Contains more Poly. FatPolyunsaturated fat +252.3%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.