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  6. Dandelion greens vs. Wild rice

Dandelion greens vs. Wild rice — In-Depth Nutrition Comparison

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What are the main differences between dandelion greens and wild rice?

  • Dandelion greens have more vitamin K, vitamin A, vitamin C, iron, vitamin E, calcium, vitamin B2, vitamin B1, vitamin B6, and potassium than wild rice.
  • Dandelion greens' daily need coverage for vitamin K is 648% higher.

We used Dandelion greens, raw and Wild rice, cooked types in this comparison.

Infographic

Dandelion greens vs Wild rice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +6133.3%
Contains more PotassiumPotassium +293.1%
Contains more IronIron +416.7%
Contains more CopperCopper +41.3%
Contains more ManganeseManganese +21.3%
Contains more ZincZinc +226.8%
Contains more PhosphorusPhosphorus +24.2%
Contains less SodiumSodium -96.1%
Contains more SeleniumSelenium +60%

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 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1333.3%
Contains more Vitamin B1Vitamin B1 +265.4%
Contains more Vitamin B2Vitamin B2 +198.9%
Contains more Vitamin B6Vitamin B6 +85.9%
Contains more Vitamin KVitamin K +155580%
Contains more CholineCholine +246.1%
Contains more Vitamin B3Vitamin B3 +59.7%
Contains more Vitamin B5Vitamin B5 +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~26µg

All nutrients comparison - raw data values

Nutrient Dandelion greens Wild rice DV% diff.
Vitamin K 778.4µg 0.5µg 648%
Vitamin A 508µg 0µg 56%
Vitamin C 35mg 0mg 39%
Iron 3.1mg 0.6mg 31%
Vitamin E 3.44mg 0.24mg 21%
Calcium 187mg 3mg 18%
Vitamin B2 0.26mg 0.087mg 13%
Vitamin B1 0.19mg 0.052mg 12%
Potassium 397mg 101mg 9%
Vitamin B6 0.251mg 0.135mg 9%
Zinc 0.41mg 1.34mg 8%
Fiber 3.5g 1.8g 7%
Copper 0.171mg 0.121mg 6%
Choline 35.3mg 10.2mg 5%
Carbs 9.2g 21.34g 4%
Vitamin B3 0.806mg 1.287mg 3%
Protein 2.7g 3.99g 3%
Calories 45kcal 101kcal 3%
Manganese 0.342mg 0.282mg 3%
Sodium 76mg 3mg 3%
Phosphorus 66mg 82mg 2%
Polyunsaturated fat 0.306g 0.213g 1%
Vitamin B5 0.084mg 0.154mg 1%
Magnesium 36mg 32mg 1%
Fats 0.7g 0.34g 1%
Saturated fat 0.17g 0.049g 1%
Selenium 0.5µg 0.8µg 1%
Net carbs 5.7g 19.54g N/A
Sugar 0.71g 0.73g N/A
Folate 27µg 26µg 0%
Monounsaturated fat 0.014g 0.05g 0%
Tryptophan 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.17mg 0%
Methionine 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 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
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more FatsFats +105.9%
Contains more WaterWater +15.8%
Contains more OtherOther +350%
Contains more ProteinProtein +47.8%
Contains more CarbsCarbs +132%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains more Poly. FatPolyunsaturated fat +43.7%
Contains less Sat. FatSaturated fat -71.2%
Contains more Mono. FatMonounsaturated fat +257.1%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.