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  6. Dandelion greens vs. Spirulina

Dandelion greens vs. Spirulina — In-Depth Nutrition Comparison

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Summary of differences between Dandelion greens and Spirulina

  • Dandelion greens have more Vitamin K, Vitamin A RAE, Vitamin C, Vitamin E , Calcium, Vitamin B6, Fiber, Potassium, and Phosphorus, however, Spirulina is higher in Copper.
  • Dandelion greens covers your daily need of Vitamin K 647% more than Spirulina.
  • Dandelion greens have 169 times more Vitamin A RAE than Spirulina. While Dandelion greens have 508µg of Vitamin A RAE, Spirulina has only 3µg.

These are the specific foods used in this comparison Dandelion greens, raw and Seaweed, spirulina, raw.

Infographic

Dandelion greens vs Spirulina 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
8
:
2
Spirulina
Spirulina
Contains more Calcium +1458.3%
Contains more Iron +11.1%
Contains more Magnesium +89.5%
Contains more Phosphorus +500%
Contains more Potassium +212.6%
Contains less Sodium -22.4%
Contains more Zinc +105%
Contains more Manganese +83.9%
Contains more Copper +249.1%
Contains more Selenium +40%
Equal in Iron - 2.79
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +1458.3%
Contains more Iron +11.1%
Contains more Magnesium +89.5%
Contains more Phosphorus +500%
Contains more Potassium +212.6%
Contains less Sodium -22.4%
Contains more Zinc +105%
Contains more Manganese +83.9%
Contains more Copper +249.1%
Contains more Selenium +40%
Equal in Iron - 2.79

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.
Dandelion greens
Dandelion greens
6
:
4
Spirulina
Spirulina
Contains more Vitamin A +18044.6%
Contains more Vitamin E +602%
Contains more Vitamin C +3788.9%
Contains more Vitamin B6 +638.2%
Contains more Folate +200%
Contains more Vitamin K +31036%
Contains more Vitamin B1 +16.8%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +286.9%
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +18044.6%
Contains more Vitamin E +602%
Contains more Vitamin C +3788.9%
Contains more Vitamin B6 +638.2%
Contains more Folate +200%
Contains more Vitamin K +31036%
Contains more Vitamin B1 +16.8%
Contains more Vitamin B2 +31.5%
Contains more Vitamin B3 +48.4%
Contains more Vitamin B5 +286.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
3
:
2
Spirulina
Spirulina
Contains more Fats +79.5%
Contains more Carbs +280.2%
Contains more Other +200%
Contains more Protein +119.3%
Equal in Water - 90.67
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
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Fats +79.5%
Contains more Carbs +280.2%
Contains more Other +200%
Contains more Protein +119.3%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
1
:
2
Spirulina
Spirulina
Contains more Polyunsaturated fat +188.7%
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +142.9%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains more Polyunsaturated fat +188.7%
Contains less Saturated Fat -20.6%
Contains more Monounsaturated Fat +142.9%

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 Spirulina
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dandelion greens Spirulina Opinion
Net carbs 5.7g 2.02g Dandelion greens
Protein 2.7g 5.92g Spirulina
Fats 0.7g 0.39g Dandelion greens
Carbs 9.2g 2.42g Dandelion greens
Calories 45kcal 26kcal Dandelion greens
Sugar 0.71g 0.3g Spirulina
Fiber 3.5g 0.4g Dandelion greens
Calcium 187mg 12mg Dandelion greens
Iron 3.1mg 2.79mg Dandelion greens
Magnesium 36mg 19mg Dandelion greens
Phosphorus 66mg 11mg Dandelion greens
Potassium 397mg 127mg Dandelion greens
Sodium 76mg 98mg Dandelion greens
Zinc 0.41mg 0.2mg Dandelion greens
Copper 0.171mg 0.597mg Spirulina
Manganese 0.342mg 0.186mg Dandelion greens
Selenium 0.5µg 0.7µg Spirulina
Vitamin A 10161IU 56IU Dandelion greens
Vitamin A RAE 508µg 3µg Dandelion greens
Vitamin E 3.44mg 0.49mg Dandelion greens
Vitamin C 35mg 0.9mg Dandelion greens
Vitamin B1 0.19mg 0.222mg Spirulina
Vitamin B2 0.26mg 0.342mg Spirulina
Vitamin B3 0.806mg 1.196mg Spirulina
Vitamin B5 0.084mg 0.325mg Spirulina
Vitamin B6 0.251mg 0.034mg Dandelion greens
Folate 27µg 9µg Dandelion greens
Vitamin K 778.4µg 2.5µg Dandelion greens
Tryptophan 0.096mg Spirulina
Threonine 0.306mg Spirulina
Isoleucine 0.331mg Spirulina
Leucine 0.509mg Spirulina
Lysine 0.312mg Spirulina
Methionine 0.118mg Spirulina
Phenylalanine 0.286mg Spirulina
Valine 0.362mg Spirulina
Histidine 0.112mg Spirulina
Saturated Fat 0.17g 0.135g Spirulina
Monounsaturated Fat 0.014g 0.034g Spirulina
Polyunsaturated fat 0.306g 0.106g Dandelion greens

Which food is preferable for your diet?

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

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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
18%
Spirulina
Minerals Daily Need Coverage Score
39%
Dandelion greens
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated Fat?
Spirulina
Spirulina is lower in Saturated Fat (difference - 0.035g)
Which food contains less Sodium?
Dandelion greens
Dandelion greens contains less Sodium (difference - 22mg)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.