Dandelion greens vs. Spinach — In-Depth Nutrition Comparison
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A recap on differences between Dandelion greens and Spinach
- Dandelion greens are higher in Vitamin K, Vitamin C, Vitamin E, Vitamin B1, and Calcium, yet Spinach is higher in Folate, Manganese, Magnesium, and Iron.
- Dandelion greens covers your daily Vitamin K needs 237% more than Spinach.
- Dandelion greens contain 4 times more Vitamin C than Spinach. While Dandelion greens contain 35mg of Vitamin C, Spinach contains only 9.8mg.
Food varieties used in this article are Dandelion greens, raw and Spinach, cooked, boiled, drained, without salt.
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.
| Contains more CalciumCalcium | +37.5% |
| Contains more PhosphorusPhosphorus | +17.9% |
| Contains more MagnesiumMagnesium | +141.7% |
| Contains more PotassiumPotassium | +17.4% |
| Contains more IronIron | +15.2% |
| Contains more ZincZinc | +85.4% |
| Contains more ManganeseManganese | +173.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +257.1% |
| Contains more Vitamin EVitamin E | +65.4% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B3Vitamin B3 | +64.5% |
| Contains more Vitamin KVitamin K | +57.7% |
| Contains more CholineCholine | +79.2% |
| Contains more Vitamin B5Vitamin B5 | +72.6% |
| Contains more FolateFolate | +440.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.7 g
Fats:
0.7 g
Carbs:
9.2 g
Water:
85.6 g
Other:
1.8 g
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
| Contains more FatsFats | +169.2% |
| Contains more CarbsCarbs | +145.3% |
~equal in
Protein
~2.97g
~equal in
Water
~91.21g
~equal in
Other
~1.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.17 g
Monounsaturated Fat:
Mono. Fat
0.014 g
Polyunsaturated fat:
Poly. Fat
0.306 g
Saturated Fat:
Sat. Fat
0.043 g
Monounsaturated Fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
| Contains more Mono. FatMonounsaturated Fat | +133.3% |
| Contains more Poly. FatPolyunsaturated fat | +180.7% |
| Contains less Sat. FatSaturated Fat | -74.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 45kcal | 23kcal |
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| Protein | 2.7g | 2.97g |
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| Fats | 0.7g | 0.26g |
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| Vitamin C | 35mg | 9.8mg |
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| Net carbs | 5.7g | 1.35g |
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| Carbs | 9.2g | 3.75g |
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| Magnesium | 36mg | 87mg |
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| Calcium | 187mg | 136mg |
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| Potassium | 397mg | 466mg |
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| Iron | 3.1mg | 3.57mg |
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| Sugar | 0.71g | 0.43g |
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| Fiber | 3.5g | 2.4g |
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| Copper | 0.171mg | 0.174mg |
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| Zinc | 0.41mg | 0.76mg |
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| Phosphorus | 66mg | 56mg |
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| Sodium | 76mg | 70mg |
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| Vitamin A | 10161IU | 10481IU |
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| Vitamin A | 508µg | 524µg |
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| Vitamin E | 3.44mg | 2.08mg |
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| Manganese | 0.342mg | 0.935mg |
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| Selenium | 0.5µg | 1.5µg |
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| Vitamin B1 | 0.19mg | 0.095mg |
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| Vitamin B2 | 0.26mg | 0.236mg |
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| Vitamin B3 | 0.806mg | 0.49mg |
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| Vitamin B5 | 0.084mg | 0.145mg |
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| Vitamin B6 | 0.251mg | 0.242mg |
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| Vitamin K | 778.4µg | 493.6µg |
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| Folate | 27µg | 146µg |
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| Choline | 35.3mg | 19.7mg |
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| Saturated Fat | 0.17g | 0.043g |
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| Monounsaturated Fat | 0.014g | 0.006g |
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| Polyunsaturated fat | 0.306g | 0.109g |
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| Tryptophan | 0.04mg |
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| Threonine | 0.127mg |
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| Isoleucine | 0.152mg |
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| Leucine | 0.231mg |
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| Lysine | 0.182mg |
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| Methionine | 0.055mg |
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| Phenylalanine | 0.134mg |
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| Valine | 0.168mg |
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| Histidine | 0.066mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
170%
Minerals Daily Need Coverage Score
39%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.127g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in glycemic index?
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens is cheaper (difference - $0.2)
Which food is richer in vitamins?
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)