Dandelion greens vs. Yam — In-Depth Nutrition Comparison
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How are Dandelion greens and Yam different?
- Dandelion greens are higher in Vitamin K, Vitamin A RAE, Iron, Vitamin C, Vitamin E , Vitamin B2, Calcium, and Vitamin B1, however, Yam is richer in Potassium.
- Daily need coverage for Vitamin K from Dandelion greens is 647% higher.
- Dandelion greens contain 85 times more Vitamin A RAE than Yam. While Dandelion greens contain 508µg of Vitamin A RAE, Yam contains only 6µg.
Dandelion greens, raw and Yam, cooked, boiled, drained, or baked, without salt are the varieties used in this article.
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.
Contains
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Calcium
+1235.7%
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Iron
+496.2%
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Magnesium
+100%
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Phosphorus
+34.7%
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Zinc
+105%
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Copper
+12.5%
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Potassium
+68.8%
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Sodium
-89.5%
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Selenium
+40%
Equal in Manganese - 0.371
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Calcium
+1235.7%
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Iron
+496.2%
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Magnesium
+100%
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Phosphorus
+34.7%
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Zinc
+105%
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Copper
+12.5%
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Potassium
+68.8%
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Sodium
-89.5%
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Selenium
+40%
Equal in Manganese - 0.371
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.
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Vitamin A
+8228.7%
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Vitamin E
+911.8%
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Vitamin C
+189.3%
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Vitamin B1
+100%
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Vitamin B2
+828.6%
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Vitamin B3
+46%
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Vitamin B6
+10.1%
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Folate
+68.8%
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Vitamin K
+33743.5%
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Vitamin B5
+270.2%
Equal in Vitamin B6 - 0.228
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Vitamin A
+8228.7%
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Vitamin E
+911.8%
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Vitamin C
+189.3%
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Vitamin B1
+100%
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Vitamin B2
+828.6%
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Vitamin B3
+46%
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Vitamin B6
+10.1%
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Folate
+68.8%
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Vitamin K
+33743.5%
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Vitamin B5
+270.2%
Equal in Vitamin B6 - 0.228
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+81.2%
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Fats
+400%
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Water
+22.1%
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Other
+136.8%
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Carbs
+198.7%
Protein:
2.7 g
Fats:
0.7 g
Carbs:
9.2 g
Water:
85.6 g
Other:
1.8 g
Protein:
1.49 g
Fats:
0.14 g
Carbs:
27.48 g
Water:
70.13 g
Other:
0.76 g
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Protein
+81.2%
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Fats
+400%
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Water
+22.1%
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Other
+136.8%
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Carbs
+198.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+180%
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Polyunsaturated fat
+410%
Contains
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Saturated Fat
-82.9%
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.014 g
Polyunsaturated fat:
0.306 g
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
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Monounsaturated Fat
+180%
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Polyunsaturated fat
+410%
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Saturated Fat
-82.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.7g | 23.58g |
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| Protein | 2.7g | 1.49g |
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| Fats | 0.7g | 0.14g |
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| Carbs | 9.2g | 27.48g |
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| Calories | 45kcal | 116kcal |
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| Sugar | 0.71g | 0.49g |
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| Fiber | 3.5g | 3.9g |
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| Calcium | 187mg | 14mg |
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| Iron | 3.1mg | 0.52mg |
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| Magnesium | 36mg | 18mg |
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| Phosphorus | 66mg | 49mg |
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| Potassium | 397mg | 670mg |
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| Sodium | 76mg | 8mg |
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| Zinc | 0.41mg | 0.2mg |
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| Copper | 0.171mg | 0.152mg |
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| Manganese | 0.342mg | 0.371mg |
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| Selenium | 0.5µg | 0.7µg |
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| Vitamin A | 10161IU | 122IU |
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| Vitamin A RAE | 508µg | 6µg |
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| Vitamin E | 3.44mg | 0.34mg |
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| Vitamin C | 35mg | 12.1mg |
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| Vitamin B1 | 0.19mg | 0.095mg |
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| Vitamin B2 | 0.26mg | 0.028mg |
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| Vitamin B3 | 0.806mg | 0.552mg |
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| Vitamin B5 | 0.084mg | 0.311mg |
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| Vitamin B6 | 0.251mg | 0.228mg |
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| Folate | 27µg | 16µg |
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| Vitamin K | 778.4µg | 2.3µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.052mg |
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| Isoleucine | 0.05mg |
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| Leucine | 0.094mg |
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| Lysine | 0.058mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.069mg |
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| Valine | 0.06mg |
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| Histidine | 0.033mg |
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| Saturated Fat | 0.17g | 0.029g |
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| Monounsaturated Fat | 0.014g | 0.005g |
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| Polyunsaturated fat | 0.306g | 0.06g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
39%
23%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Yam is lower in Saturated Fat (difference - 0.141g)
Which food is lower in glycemic index?
Dandelion greens is lower in glycemic index (difference - 51)
Which food is cheaper?
Dandelion greens is cheaper (difference - $0.2)
Which food is richer in minerals?
Dandelion greens is relatively richer in minerals
Which food is richer in vitamins?
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)