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  6. Dandelion greens vs. Watercress

Dandelion greens vs. Watercress — In-Depth Nutrition Comparison

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How are dandelion greens and watercress different?

  • Dandelion greens are richer in vitamin K, vitamin A, iron, vitamin E, fiber, vitamin B2, copper, vitamin B6, and vitamin B1, while watercress is higher in vitamin C.
  • Dandelion greens cover your daily need for vitamin K, 440% more than watercress.
  • Dandelion greens contain 16 times more iron than watercress. Dandelion greens contain 3.1mg of iron, while watercress contains 0.2mg.

Dandelion greens, raw and Watercress, raw types were used in this article.

Infographic

Dandelion greens vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +55.8%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +1450%
Contains more CopperCopper +122.1%
Contains more ZincZinc +272.7%
Contains more ManganeseManganese +40.2%
Contains less SodiumSodium -46.1%
Contains more SeleniumSelenium +80%
~equal in Phosphorus ~60mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 117% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +217.5%
Contains more Vitamin EVitamin E +244%
Contains more Vitamin B1Vitamin B1 +111.1%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +303%
Contains more Vitamin B6Vitamin B6 +94.6%
Contains more Vitamin KVitamin K +211.4%
Contains more FolateFolate +200%
Contains more CholineCholine +292.2%
Contains more Vitamin CVitamin C +22.9%
Contains more Vitamin B5Vitamin B5 +269%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dandelion greens Watercress DV% diff.
Vitamin K 778.4µg 250µg 440%
Vitamin A 508µg 160µg 39%
Iron 3.1mg 0.2mg 36%
Vitamin E 3.44mg 1mg 16%
Fiber 3.5g 0.5g 12%
Vitamin B2 0.26mg 0.12mg 11%
Copper 0.171mg 0.077mg 10%
Vitamin C 35mg 43mg 9%
Vitamin B6 0.251mg 0.129mg 9%
Vitamin B1 0.19mg 0.09mg 8%
Calcium 187mg 120mg 7%
Folate 27µg 9µg 5%
Vitamin B5 0.084mg 0.31mg 5%
Choline 35.3mg 9mg 5%
Magnesium 36mg 21mg 4%
Manganese 0.342mg 0.244mg 4%
Vitamin B3 0.806mg 0.2mg 4%
Zinc 0.41mg 0.11mg 3%
Carbs 9.2g 1.29g 3%
Polyunsaturated fat 0.306g 0.035g 2%
Calories 45kcal 11kcal 2%
Sodium 76mg 41mg 2%
Potassium 397mg 330mg 2%
Protein 2.7g 2.3g 1%
Selenium 0.5µg 0.9µg 1%
Saturated fat 0.17g 0.027g 1%
Fats 0.7g 0.1g 1%
Phosphorus 66mg 60mg 1%
Net carbs 5.7g 0.79g N/A
Sugar 0.71g 0.2g N/A
Monounsaturated fat 0.014g 0.008g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +17.4%
Contains more FatsFats +600%
Contains more CarbsCarbs +613.2%
Contains more OtherOther +50%
Contains more WaterWater +11.1%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +774.3%
Contains less Sat. FatSaturated fat -84.1%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.