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Dandelion greens vs. Spelt — In-Depth Nutrition Comparison

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How are Dandelion greens and Spelt different?

  • Dandelion greens are richer in Vitamin A RAE, Vitamin C, Vitamin E , Iron, Calcium, Vitamin B2, and Vitamin B6, while Spelt is higher in Manganese, Phosphorus, and Vitamin B3.
  • Dandelion greens covers your daily need of Vitamin A RAE 56% more than Spelt.

Dandelion greens, raw and Spelt, cooked types were used in this article.

Infographic

Dandelion greens vs Spelt 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%
Spelt
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Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 3% 13% 63% 72% 34% 64% 0.65% 142% 22%
Contains more CalciumCalcium +1770%
Contains more PotassiumPotassium +177.6%
Contains more IronIron +85.6%
Contains more MagnesiumMagnesium +36.1%
Contains more CopperCopper +25.7%
Contains more ZincZinc +204.9%
Contains more PhosphorusPhosphorus +127.3%
Contains less SodiumSodium -93.4%
Contains more ManganeseManganese +219%
Contains more SeleniumSelenium +700%

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% 610% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Spelt
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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 0% 0.24% 5.2% 0% 26% 6.9% 48% 0% 18% 0% 0% 9.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +253925%
Contains more Vitamin E Vitamin E +1223.1%
Contains more Vitamin B1Vitamin B1 +84.5%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +213.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +107.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +218.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Spelt
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6% 26% 67%
Protein: 5.5 g
Fats: 0.85 g
Carbs: 26.44 g
Water: 66.56 g
Other: 0.65 g
Contains more WaterWater +28.6%
Contains more OtherOther +176.9%
Contains more ProteinProtein +103.7%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +187.4%

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 Spelt
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dandelion greens Spelt Opinion
Calories 45kcal 127kcal Spelt
Protein 2.7g 5.5g Spelt
Fats 0.7g 0.85g Spelt
Vitamin C 35mg 0mg Dandelion greens
Net carbs 5.7g 22.54g Spelt
Carbs 9.2g 26.44g Spelt
Magnesium 36mg 49mg Spelt
Calcium 187mg 10mg Dandelion greens
Potassium 397mg 143mg Dandelion greens
Iron 3.1mg 1.67mg Dandelion greens
Sugar 0.71g Spelt
Fiber 3.5g 3.9g Spelt
Copper 0.171mg 0.215mg Spelt
Zinc 0.41mg 1.25mg Spelt
Starch 19.57g Spelt
Phosphorus 66mg 150mg Spelt
Sodium 76mg 5mg Spelt
Vitamin A 10161IU 4IU Dandelion greens
Vitamin A RAE 508µg 0µg Dandelion greens
Vitamin E 3.44mg 0.26mg Dandelion greens
Manganese 0.342mg 1.091mg Spelt
Selenium 0.5µg 4µg Spelt
Vitamin B1 0.19mg 0.103mg Dandelion greens
Vitamin B2 0.26mg 0.03mg Dandelion greens
Vitamin B3 0.806mg 2.57mg Spelt
Vitamin B5 0.084mg Dandelion greens
Vitamin B6 0.251mg 0.08mg Dandelion greens
Vitamin K 778.4µg Dandelion greens
Folate 27µg 13µg Dandelion greens
Choline 35.3mg Dandelion greens
Saturated Fat 0.17g Spelt
Monounsaturated Fat 0.014g Dandelion greens
Polyunsaturated fat 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
228%
Dandelion greens
9%
Spelt
Minerals Daily Need Coverage Score
39%
Dandelion greens
45%
Spelt

Comparison summary

Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Spelt
Spelt is lower in Saturated Fat (difference - 0.17g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 63)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169746/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.