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  6. Dandelion greens vs. Spinach

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

Dandelion greens vs Spinach 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
2
:
8
Spinach
Spinach
Contains more Calcium +37.5%
Contains more Phosphorus +17.9%
Contains more Iron +15.2%
Contains more Magnesium +141.7%
Contains more Potassium +17.4%
Contains more Zinc +85.4%
Contains more Manganese +173.4%
Contains more Selenium +200%
Equal in Sodium - 70
Equal in Copper - 0.174
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +37.5%
Contains more Phosphorus +17.9%
Contains more Iron +15.2%
Contains more Magnesium +141.7%
Contains more Potassium +17.4%
Contains more Zinc +85.4%
Contains more Manganese +173.4%
Contains more Selenium +200%
Equal in Sodium - 70
Equal in Copper - 0.174

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
7
:
3
Spinach
Spinach
Contains more Vitamin E +65.4%
Contains more Vitamin C +257.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +10.2%
Contains more Vitamin B3 +64.5%
Contains more Vitamin K +57.7%
Contains more Vitamin B5 +72.6%
Contains more Folate +440.7%
Equal in Vitamin A - 10481
Equal in Vitamin B2 - 0.236
Equal in Vitamin B6 - 0.242
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin E +65.4%
Contains more Vitamin C +257.1%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +10.2%
Contains more Vitamin B3 +64.5%
Contains more Vitamin K +57.7%
Contains more Vitamin B5 +72.6%
Contains more Folate +440.7%
Equal in Vitamin A - 10481
Equal in Vitamin B2 - 0.236
Equal in Vitamin B6 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
2
:
3
Spinach
Spinach
Contains more Fats +169.2%
Contains more Carbs +145.3%
Equal in Protein - 2.97
Equal in Water - 91.21
Equal in Other - 1.81
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +169.2%
Contains more Carbs +145.3%
Equal in Protein - 2.97
Equal in Water - 91.21
Equal in Other - 1.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
2
:
1
Spinach
Spinach
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +180.7%
Contains less Saturated Fat -74.7%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +133.3%
Contains more Polyunsaturated fat +180.7%
Contains less Saturated 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.
Dandelion greens Spinach
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dandelion greens Spinach Opinion
Net carbs 5.7g 1.35g Dandelion greens
Protein 2.7g 2.97g Spinach
Fats 0.7g 0.26g Dandelion greens
Carbs 9.2g 3.75g Dandelion greens
Calories 45kcal 23kcal Dandelion greens
Sugar 0.71g 0.43g Spinach
Fiber 3.5g 2.4g Dandelion greens
Calcium 187mg 136mg Dandelion greens
Iron 3.1mg 3.57mg Spinach
Magnesium 36mg 87mg Spinach
Phosphorus 66mg 56mg Dandelion greens
Potassium 397mg 466mg Spinach
Sodium 76mg 70mg Spinach
Zinc 0.41mg 0.76mg Spinach
Copper 0.171mg 0.174mg Spinach
Manganese 0.342mg 0.935mg Spinach
Selenium 0.5µg 1.5µg Spinach
Vitamin A 10161IU 10481IU Spinach
Vitamin A RAE 508µg 524µg Spinach
Vitamin E 3.44mg 2.08mg Dandelion greens
Vitamin C 35mg 9.8mg Dandelion greens
Vitamin B1 0.19mg 0.095mg Dandelion greens
Vitamin B2 0.26mg 0.236mg Dandelion greens
Vitamin B3 0.806mg 0.49mg Dandelion greens
Vitamin B5 0.084mg 0.145mg Spinach
Vitamin B6 0.251mg 0.242mg Dandelion greens
Folate 27µg 146µg Spinach
Vitamin K 778.4µg 493.6µg Dandelion greens
Tryptophan 0.04mg Spinach
Threonine 0.127mg Spinach
Isoleucine 0.152mg Spinach
Leucine 0.231mg Spinach
Lysine 0.182mg Spinach
Methionine 0.055mg Spinach
Phenylalanine 0.134mg Spinach
Valine 0.168mg Spinach
Histidine 0.066mg Spinach
Saturated Fat 0.17g 0.043g Spinach
Monounsaturated Fat 0.014g 0.006g Dandelion greens
Polyunsaturated fat 0.306g 0.109g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Spinach
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
183%
Spinach
Minerals Daily Need Coverage Score
39%
Dandelion greens
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.127g)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $0.2)
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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.