Dandelion greens vs. Spinach raw — In-Depth Nutrition Comparison
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The main differences between Dandelion greens and Spinach raw
- Dandelion greens are richer in Vitamin K, Vitamin E , Vitamin B1, Calcium, Vitamin C, Vitamin B2, and Fiber, yet Spinach raw is richer in Folate, Manganese, and Magnesium.
- Daily need coverage for Vitamin K from Dandelion greens is 246% higher.
- Dandelion greens contain 2 times more Vitamin B1 than Spinach raw. Dandelion greens contain 0.19mg of Vitamin B1, while Spinach raw contains 0.078mg.
Food types used in this article are Dandelion greens, raw and Spinach, raw.
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 | +88.9% |
| Contains more IronIron | +14.4% |
| Contains more CopperCopper | +31.5% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains more MagnesiumMagnesium | +119.4% |
| Contains more PotassiumPotassium | +40.6% |
| Contains more ZincZinc | +29.3% |
| Contains more ManganeseManganese | +162.3% |
| Contains more SeleniumSelenium | +100% |
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 | +24.6% |
| Contains more Vitamin E Vitamin E | +69.5% |
| Contains more Vitamin B1Vitamin B1 | +143.6% |
| Contains more Vitamin B2Vitamin B2 | +37.6% |
| Contains more Vitamin B3Vitamin B3 | +11.3% |
| Contains more Vitamin B5Vitamin B5 | +29.2% |
| Contains more Vitamin B6Vitamin B6 | +28.7% |
| Contains more Vitamin KVitamin K | +61.2% |
| Contains more CholineCholine | +82.9% |
| Contains more FolateFolate | +618.5% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more FatsFats | +79.5% |
| Contains more CarbsCarbs | +153.4% |
~equal in
Protein
~2.86g
~equal in
Water
~91.4g
~equal in
Other
~1.72g
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
0.063 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated Fat | +40% |
| Contains more Poly. FatPolyunsaturated fat | +85.5% |
| Contains less Sat. FatSaturated Fat | -62.9% |
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 Saturated Fat |
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| Lower in Sodium |
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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 | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 45kcal | 23kcal |
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| Protein | 2.7g | 2.86g |
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| Fats | 0.7g | 0.39g |
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| Vitamin C | 35mg | 28.1mg |
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| Net carbs | 5.7g | 1.43g |
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| Carbs | 9.2g | 3.63g |
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| Magnesium | 36mg | 79mg |
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| Calcium | 187mg | 99mg |
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| Potassium | 397mg | 558mg |
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| Iron | 3.1mg | 2.71mg |
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| Sugar | 0.71g | 0.42g |
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| Fiber | 3.5g | 2.2g |
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| Copper | 0.171mg | 0.13mg |
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| Zinc | 0.41mg | 0.53mg |
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| Phosphorus | 66mg | 49mg |
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| Sodium | 76mg | 79mg |
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| Vitamin A | 10161IU | 9377IU |
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| Vitamin A RAE | 508µg | 469µg |
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| Vitamin E | 3.44mg | 2.03mg |
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| Manganese | 0.342mg | 0.897mg |
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| Selenium | 0.5µg | 1µg |
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| Vitamin B1 | 0.19mg | 0.078mg |
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| Vitamin B2 | 0.26mg | 0.189mg |
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| Vitamin B3 | 0.806mg | 0.724mg |
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| Vitamin B5 | 0.084mg | 0.065mg |
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| Vitamin B6 | 0.251mg | 0.195mg |
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| Vitamin K | 778.4µg | 482.9µg |
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| Folate | 27µg | 194µg |
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| Choline | 35.3mg | 19.3mg |
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| Saturated Fat | 0.17g | 0.063g |
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| Monounsaturated Fat | 0.014g | 0.01g |
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| Polyunsaturated fat | 0.306g | 0.165g |
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| Tryptophan | 0.039mg |
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| Threonine | 0.122mg |
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| Isoleucine | 0.147mg |
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| Leucine | 0.223mg |
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| Lysine | 0.174mg |
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| Methionine | 0.053mg |
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| Phenylalanine | 0.129mg |
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| Valine | 0.161mg |
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| Histidine | 0.064mg |
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| Fructose | 0.15g |
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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%
168%
Minerals Daily Need Coverage Score
39%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Spinach raw is lower in Saturated Fat (difference - 0.107g)
Which food contains less Sodium?
Dandelion greens contains less Sodium (difference - 3mg)
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)
Which food is richer in minerals?
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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.