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  6. Dandelion greens vs. Red leaf lettuce

Dandelion greens vs. Red leaf lettuce — In-Depth Nutrition Comparison

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The main differences between Dandelion greens and Red leaf lettuce

  • Dandelion greens are richer than Red leaf lettuce in Vitamin K, Vitamin C, Iron, Vitamin E , Copper, Calcium, Vitamin A RAE, Vitamin B2, Vitamin B6, and Vitamin B1.
  • Daily need coverage for Vitamin K from Dandelion greens is 532% higher.
  • Dandelion greens contain 23 times more Vitamin E than Red leaf lettuce. Dandelion greens contain 3.44mg of Vitamin E , while Red leaf lettuce contains 0.15mg.

Food types used in this article are Dandelion greens, raw and Lettuce, red leaf, raw.

Infographic

Dandelion greens vs Red leaf lettuce 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
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +466.7%
Contains more Iron +158.3%
Contains more Magnesium +200%
Contains more Phosphorus +135.7%
Contains more Potassium +112.3%
Contains more Zinc +105%
Contains more Copper +510.7%
Contains more Manganese +68.5%
Contains less Sodium -67.1%
Contains more Selenium +200%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +466.7%
Contains more Iron +158.3%
Contains more Magnesium +200%
Contains more Phosphorus +135.7%
Contains more Potassium +112.3%
Contains more Zinc +105%
Contains more Copper +510.7%
Contains more Manganese +68.5%
Contains less Sodium -67.1%
Contains more Selenium +200%

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
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin A +35.6%
Contains more Vitamin E +2193.3%
Contains more Vitamin C +845.9%
Contains more Vitamin B1 +196.9%
Contains more Vitamin B2 +237.7%
Contains more Vitamin B3 +151.1%
Contains more Vitamin B6 +151%
Contains more Vitamin K +454.8%
Contains more Vitamin B5 +71.4%
Contains more Folate +33.3%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin A +35.6%
Contains more Vitamin E +2193.3%
Contains more Vitamin C +845.9%
Contains more Vitamin B1 +196.9%
Contains more Vitamin B2 +237.7%
Contains more Vitamin B3 +151.1%
Contains more Vitamin B6 +151%
Contains more Vitamin K +454.8%
Contains more Vitamin B5 +71.4%
Contains more Folate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +103%
Contains more Fats +218.2%
Contains more Carbs +307.1%
Contains more Other +227.3%
Contains more Water +11.7%
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
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +103%
Contains more Fats +218.2%
Contains more Carbs +307.1%
Contains more Other +227.3%
Contains more Water +11.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +325%
Contains less Saturated Fat -90%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +325%
Contains less Saturated Fat -90%

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 Red leaf lettuce
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Dandelion greens Red leaf lettuce Opinion
Net carbs 5.7g 1.36g Dandelion greens
Protein 2.7g 1.33g Dandelion greens
Fats 0.7g 0.22g Dandelion greens
Carbs 9.2g 2.26g Dandelion greens
Calories 45kcal 16kcal Dandelion greens
Fructose 0.28g Red leaf lettuce
Sugar 0.71g 0.48g Red leaf lettuce
Fiber 3.5g 0.9g Dandelion greens
Calcium 187mg 33mg Dandelion greens
Iron 3.1mg 1.2mg Dandelion greens
Magnesium 36mg 12mg Dandelion greens
Phosphorus 66mg 28mg Dandelion greens
Potassium 397mg 187mg Dandelion greens
Sodium 76mg 25mg Red leaf lettuce
Zinc 0.41mg 0.2mg Dandelion greens
Copper 0.171mg 0.028mg Dandelion greens
Manganese 0.342mg 0.203mg Dandelion greens
Selenium 0.5µg 1.5µg Red leaf lettuce
Vitamin A 10161IU 7492IU Dandelion greens
Vitamin A RAE 508µg 375µg Dandelion greens
Vitamin E 3.44mg 0.15mg Dandelion greens
Vitamin C 35mg 3.7mg Dandelion greens
Vitamin B1 0.19mg 0.064mg Dandelion greens
Vitamin B2 0.26mg 0.077mg Dandelion greens
Vitamin B3 0.806mg 0.321mg Dandelion greens
Vitamin B5 0.084mg 0.144mg Red leaf lettuce
Vitamin B6 0.251mg 0.1mg Dandelion greens
Folate 27µg 36µg Red leaf lettuce
Vitamin K 778.4µg 140.3µg Dandelion greens
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.17g 0.017g Red leaf lettuce
Monounsaturated Fat 0.014g 0.005g Dandelion greens
Polyunsaturated fat 0.306g 0.072g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
39%
Dandelion greens
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.153g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.