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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

Dandelion greens vs Spinach raw 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.
Contains more Calcium +88.9%
Contains more Iron +14.4%
Contains more Phosphorus +34.7%
Contains more Copper +31.5%
Contains more Magnesium +119.4%
Contains more Potassium +40.6%
Contains more Zinc +29.3%
Contains more Manganese +162.3%
Contains more Selenium +100%
Equal in Sodium - 79
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 56% 116% 26% 28% 35% 9.9% 11% 57% 45% 2.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 56% 21% 49% 10% 14% 43% 117% 5.5%
Contains more Calcium +88.9%
Contains more Iron +14.4%
Contains more Phosphorus +34.7%
Contains more Copper +31.5%
Contains more Magnesium +119.4%
Contains more Potassium +40.6%
Contains more Zinc +29.3%
Contains more Manganese +162.3%
Contains more Selenium +100%
Equal in Sodium - 79

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 E +69.5%
Contains more Vitamin C +24.6%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +11.3%
Contains more Vitamin B5 +29.2%
Contains more Vitamin B6 +28.7%
Contains more Choline +82.9%
Contains more Vitamin K +61.2%
Contains more Folate +618.5%
Equal in Vitamin A - 9377
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 610% 69% 0% 117% 48% 60% 15% 5% 58% 20% 0% 19% 1946%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 3.9% 45% 146% 0% 11% 1207%
Contains more Vitamin E +69.5%
Contains more Vitamin C +24.6%
Contains more Vitamin B1 +143.6%
Contains more Vitamin B2 +37.6%
Contains more Vitamin B3 +11.3%
Contains more Vitamin B5 +29.2%
Contains more Vitamin B6 +28.7%
Contains more Choline +82.9%
Contains more Vitamin K +61.2%
Contains more Folate +618.5%
Equal in Vitamin A - 9377

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +79.5%
Contains more Carbs +153.4%
Equal in Protein - 2.86
Equal in Water - 91.4
Equal in Other - 1.72
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Fats +79.5%
Contains more Carbs +153.4%
Equal in Protein - 2.86
Equal in Water - 91.4
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +85.5%
Contains less Saturated Fat -62.9%
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +40%
Contains more Polyunsaturated fat +85.5%
Contains less Saturated 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.
Dandelion greens Spinach raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dandelion greens Spinach raw Opinion
Net carbs 5.7g 1.43g Dandelion greens
Protein 2.7g 2.86g Spinach raw
Fats 0.7g 0.39g Dandelion greens
Carbs 9.2g 3.63g Dandelion greens
Calories 45kcal 23kcal Dandelion greens
Fructose 0.15g Spinach raw
Sugar 0.71g 0.42g Spinach raw
Fiber 3.5g 2.2g Dandelion greens
Calcium 187mg 99mg Dandelion greens
Iron 3.1mg 2.71mg Dandelion greens
Magnesium 36mg 79mg Spinach raw
Phosphorus 66mg 49mg Dandelion greens
Potassium 397mg 558mg Spinach raw
Sodium 76mg 79mg Dandelion greens
Zinc 0.41mg 0.53mg Spinach raw
Copper 0.171mg 0.13mg Dandelion greens
Manganese 0.342mg 0.897mg Spinach raw
Selenium 0.5µg 1µg Spinach raw
Vitamin A 10161IU 9377IU Dandelion greens
Vitamin A RAE 508µg 469µg Dandelion greens
Vitamin E 3.44mg 2.03mg Dandelion greens
Vitamin C 35mg 28.1mg Dandelion greens
Vitamin B1 0.19mg 0.078mg Dandelion greens
Vitamin B2 0.26mg 0.189mg Dandelion greens
Vitamin B3 0.806mg 0.724mg Dandelion greens
Vitamin B5 0.084mg 0.065mg Dandelion greens
Vitamin B6 0.251mg 0.195mg Dandelion greens
Folate 27µg 194µg Spinach raw
Choline 35.3mg 19.3mg Dandelion greens
Vitamin K 778.4µg 482.9µg Dandelion greens
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.17g 0.063g Spinach raw
Monounsaturated Fat 0.014g 0.01g Dandelion greens
Polyunsaturated fat 0.306g 0.165g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
168%
Spinach raw
Minerals Daily Need Coverage Score
39%
Dandelion greens
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.29g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.107g)
Which food contains less Sodium?
Dandelion greens
Dandelion greens contains less Sodium (difference - 3mg)
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)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.