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Dandelion greens vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between Dandelion greens and Wheat?

  • Dandelion greens are richer in Vitamin E , Calcium, Vitamin B2, Iron, and Vitamin B6, while Wheat is higher in Selenium, Manganese, Zinc, Phosphorus, and Vitamin B3.
  • Wheat's daily need coverage for Selenium is 57% higher.
  • Wheat has 21 times less Calcium than Dandelion greens. Dandelion greens have 187mg of Calcium, while Wheat has 9mg.

We used Dandelion greens, raw and Wheat, KAMUT khorasan, cooked types in this comparison.

Infographic

Dandelion greens vs Wheat 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.
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%
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more CalciumCalcium +1977.8%
Contains more PotassiumPotassium +142.1%
Contains more IronIron +76.1%
Contains more MagnesiumMagnesium +33.3%
Contains more CopperCopper +21.1%
Contains more ZincZinc +348.8%
Contains more PhosphorusPhosphorus +122.7%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +201.2%
Contains more SeleniumSelenium +6280%

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% 610% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Wheat
1
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 0% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +253925%
Contains more Vitamin E Vitamin E +1333.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +258.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +145.5%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +186%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more WaterWater +31.3%
Contains more OtherOther +164.7%
Contains more ProteinProtein +111.5%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +200%

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
Wheat
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Poly. FatPolyunsaturated fat +25.9%
Contains less Sat. FatSaturated Fat -54.7%
Contains more Mono. FatMonounsaturated Fat +500%

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 Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Wheat Opinion
Calories 45kcal 132kcal Wheat
Protein 2.7g 5.71g Wheat
Fats 0.7g 0.83g Wheat
Vitamin C 35mg Dandelion greens
Net carbs 5.7g 23.3g Wheat
Carbs 9.2g 27.6g Wheat
Magnesium 36mg 48mg Wheat
Calcium 187mg 9mg Dandelion greens
Potassium 397mg 164mg Dandelion greens
Iron 3.1mg 1.76mg Dandelion greens
Sugar 0.71g 3.07g Dandelion greens
Fiber 3.5g 4.3g Wheat
Copper 0.171mg 0.207mg Wheat
Zinc 0.41mg 1.84mg Wheat
Phosphorus 66mg 147mg Wheat
Sodium 76mg 8mg Wheat
Vitamin A 10161IU 4IU Dandelion greens
Vitamin A RAE 508µg Dandelion greens
Vitamin E 3.44mg 0.24mg Dandelion greens
Manganese 0.342mg 1.03mg Wheat
Selenium 0.5µg 31.9µg Wheat
Vitamin B1 0.19mg 0.095mg Dandelion greens
Vitamin B2 0.26mg 0.03mg Dandelion greens
Vitamin B3 0.806mg 2.305mg Wheat
Vitamin B5 0.084mg Dandelion greens
Vitamin B6 0.251mg 0.07mg Dandelion greens
Vitamin K 778.4µg Dandelion greens
Folate 27µg 11µg Dandelion greens
Trans Fat 0g 0.002g Dandelion greens
Choline 35.3mg Dandelion greens
Saturated Fat 0.17g 0.077g Wheat
Monounsaturated Fat 0.014g 0.084g Wheat
Polyunsaturated fat 0.306g 0.243g Dandelion greens
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat

Which food is preferable for your diet?

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

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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%
Dandelion greens
8%
Wheat
Minerals Daily Need Coverage Score
39%
Dandelion greens
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.093g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 2.36g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 50)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.