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  6. Dandelion greens vs. Spinach, frozen, chopped or leaf, unprepared

Dandelion greens vs. Spinach, frozen, chopped or leaf, unprepared — In-Depth Nutrition Comparison

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Significant differences between dandelion greens and spinach, frozen, chopped or leaf, unprepared

  • Dandelion greens have more vitamin K, vitamin C, iron, vitamin B1, and vitamin B6; however, spinach, frozen, chopped or leaf, unprepared is richer in vitamin A, folate, manganese, selenium, and magnesium.
  • Dandelion greens cover your daily vitamin K needs 339% more than spinach, frozen, chopped or leaf, unprepared.
  • Spinach, frozen, chopped or leaf, unprepared has 6 times less vitamin C than dandelion greens. Dandelion greens have 35mg of vitamin C, while spinach, frozen, chopped or leaf, unprepared has 5.5mg.

Specific food types used in this comparison are Dandelion greens, raw and Spinach, frozen, chopped or leaf, unprepared.

Infographic

Dandelion greens vs Spinach, frozen, chopped or leaf, unprepared 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 39% 31% 71% 48% 15% 21% 9.7% 92% 33%
Contains more CalciumCalcium +45%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +64%
Contains more CopperCopper +18.8%
Contains more PhosphorusPhosphorus +34.7%
Contains more MagnesiumMagnesium +108.3%
Contains more ZincZinc +36.6%
Contains more ManganeseManganese +105.8%
Contains more SeleniumSelenium +1100%
~equal in Sodium ~74mg

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 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%
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 18% 0% 195% 58% 24% 52% 9.5% 5.6% 40% 0% 930% 109%
Contains more Vitamin CVitamin C +536.4%
Contains more Vitamin EVitamin E +18.6%
Contains more Vitamin B1Vitamin B1 +102.1%
Contains more Vitamin B2Vitamin B2 +16.1%
Contains more Vitamin B3Vitamin B3 +59%
Contains more Vitamin B6Vitamin B6 +45.9%
Contains more Vitamin KVitamin K +109.2%
Contains more Vitamin AVitamin A +15.4%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more FolateFolate +437%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dandelion greens Spinach, frozen, chopped or leaf, unprepared DV% diff.
Vitamin K 778.4µg 372µg 339%
Vitamin C 35mg 5.5mg 33%
Folate 27µg 145µg 30%
Manganese 0.342mg 0.704mg 16%
Iron 3.1mg 1.89mg 15%
Selenium 0.5µg 6µg 10%
Magnesium 36mg 75mg 9%
Vitamin A 508µg 586µg 9%
Vitamin B1 0.19mg 0.094mg 8%
Calcium 187mg 129mg 6%
Vitamin B6 0.251mg 0.172mg 6%
Vitamin E 3.44mg 2.9mg 4%
Copper 0.171mg 0.144mg 3%
Vitamin B2 0.26mg 0.224mg 3%
Protein 2.7g 3.63g 2%
Carbs 9.2g 4.21g 2%
Potassium 397mg 346mg 2%
Fiber 3.5g 2.9g 2%
Phosphorus 66mg 49mg 2%
Vitamin B3 0.806mg 0.507mg 2%
Choline 35.3mg 22.1mg 2%
Calories 45kcal 29kcal 1%
Zinc 0.41mg 0.56mg 1%
Saturated fat 0.17g 0.041g 1%
Polyunsaturated fat 0.306g 0.082g 1%
Protein per 100 calories 6g 13g N/A
Calories per 10 g protein 167kcal 80kcal N/A
Weight per 100 calories 222g 345g N/A
Fats 0.7g 0.57g 0%
Net carbs 5.7g 1.31g N/A
Sugar 0.71g 0.65g N/A
Sodium 76mg 74mg 0%
Vitamin B5 0.084mg 0.094mg 0%
Monounsaturated fat 0.014g 0g 0%
Tryptophan 0.1mg 0%
Threonine 0.217mg 0%
Isoleucine 0.126mg 0%
Leucine 0.202mg 0%
Lysine 0.251mg 0%
Methionine 0.052mg 0%
Phenylalanine 0.207mg 0%
Valine 0.178mg 0%
Histidine 0.049mg 0%
Fructose 0.18g 0%

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
4% 4% 90%
Protein: 3.63 g
Fats: 0.57 g
Carbs: 4.21 g
Water: 90.17 g
Other: 1.42 g
Contains more FatsFats +22.8%
Contains more CarbsCarbs +118.5%
Contains more OtherOther +26.8%
Contains more ProteinProtein +34.4%
~equal in Water ~90.17g

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
33% 67%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +273.2%
Contains less Sat. FatSaturated fat -75.9%

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, frozen, chopped or leaf, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169287/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.