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  6. Dandelion greens vs. Wakame

Dandelion greens vs. Wakame — In-Depth Nutrition Comparison

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What are the main differences between Dandelion greens and Wakame?

  • Dandelion greens are richer in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B6, and Vitamin E , while Wakame is higher in Manganese, Folate, Magnesium, and Copper.
  • Dandelion greens' daily need coverage for Vitamin K is 644% higher.
  • Wakame has 126 times less Vitamin B6 than Dandelion greens. Dandelion greens have 0.251mg of Vitamin B6, while Wakame has 0.002mg.
  • Dandelion greens are lower in Sodium.

We used Dandelion greens, raw and Seaweed, wakame, raw types in this comparison.

Infographic

Dandelion greens vs Wakame 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
5
:
5
Wakame
Wakame
Contains more Calcium +24.7%
Contains more Iron +42.2%
Contains more Potassium +694%
Contains less Sodium -91.3%
Contains more Magnesium +197.2%
Contains more Phosphorus +21.2%
Contains more Copper +66.1%
Contains more Manganese +309.4%
Contains more Selenium +40%
Equal in Zinc - 0.38
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Calcium +24.7%
Contains more Iron +42.2%
Contains more Potassium +694%
Contains less Sodium -91.3%
Contains more Magnesium +197.2%
Contains more Phosphorus +21.2%
Contains more Copper +66.1%
Contains more Manganese +309.4%
Contains more Selenium +40%
Equal in Zinc - 0.38

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
Wakame
Wakame
Contains more Vitamin A +2722.5%
Contains more Vitamin E +244%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B2 +13%
Contains more Vitamin B6 +12450%
Contains more Vitamin K +14586.8%
Contains more Vitamin B3 +98.5%
Contains more Vitamin B5 +729.8%
Contains more Folate +625.9%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +2722.5%
Contains more Vitamin E +244%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B2 +13%
Contains more Vitamin B6 +12450%
Contains more Vitamin K +14586.8%
Contains more Vitamin B3 +98.5%
Contains more Vitamin B5 +729.8%
Contains more Folate +625.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dandelion greens
Dandelion greens
3
:
2
Wakame
Wakame
Contains more Protein +12.2%
Contains more Other +300%
Equal in Fats - 0.64
Equal in Carbs - 9.14
Equal in Water - 79.99
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +12.2%
Contains more Other +300%
Equal in Fats - 0.64
Equal in Carbs - 9.14
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dandelion greens
Dandelion greens
1
:
2
Wakame
Wakame
Contains more Polyunsaturated fat +40.4%
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +314.3%
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Polyunsaturated fat +40.4%
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +314.3%

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

All nutrients comparison - raw data values

Nutrient Dandelion greens Wakame Opinion
Net carbs 5.7g 8.64g Wakame
Protein 2.7g 3.03g Wakame
Fats 0.7g 0.64g Dandelion greens
Carbs 9.2g 9.14g Dandelion greens
Calories 45kcal 45kcal
Sugar 0.71g 0.65g Wakame
Fiber 3.5g 0.5g Dandelion greens
Calcium 187mg 150mg Dandelion greens
Iron 3.1mg 2.18mg Dandelion greens
Magnesium 36mg 107mg Wakame
Phosphorus 66mg 80mg Wakame
Potassium 397mg 50mg Dandelion greens
Sodium 76mg 872mg Dandelion greens
Zinc 0.41mg 0.38mg Dandelion greens
Copper 0.171mg 0.284mg Wakame
Manganese 0.342mg 1.4mg Wakame
Selenium 0.5µg 0.7µg Wakame
Vitamin A 10161IU 360IU Dandelion greens
Vitamin A RAE 508µg 18µg Dandelion greens
Vitamin E 3.44mg 1mg Dandelion greens
Vitamin C 35mg 3mg Dandelion greens
Vitamin B1 0.19mg 0.06mg Dandelion greens
Vitamin B2 0.26mg 0.23mg Dandelion greens
Vitamin B3 0.806mg 1.6mg Wakame
Vitamin B5 0.084mg 0.697mg Wakame
Vitamin B6 0.251mg 0.002mg Dandelion greens
Folate 27µg 196µg Wakame
Vitamin K 778.4µg 5.3µg Dandelion greens
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.17g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.014g 0.058g Wakame
Polyunsaturated fat 0.306g 0.218g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dandelion greens Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
29%
Wakame
Minerals Daily Need Coverage Score
39%
Dandelion greens
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.04g)
Which food contains less Sodium?
Dandelion greens
Dandelion greens contains less Sodium (difference - 796mg)
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 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 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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.