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  6. Garden asparagus vs. Dandelion greens

Garden asparagus vs. Dandelion greens — In-Depth Nutrition Comparison

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How are Garden asparagus and Dandelion greens different?

  • Garden asparagus is richer in Folate, while Dandelion greens are higher in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, Vitamin E , Vitamin B6, Iron, Vitamin B2, and Manganese.
  • Dandelion greens covers your daily need of Vitamin K 614% more than Garden asparagus.
  • Garden asparagus contains 2 times more Folate than Dandelion greens. Garden asparagus contains 52µg of Folate, while Dandelion greens contain 27µg.

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

Infographic

Garden asparagus vs Dandelion greens 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.
Garden asparagus
Garden asparagus
4
:
6
Dandelion greens
Dandelion greens
Contains less Sodium -97.4%
Contains more Zinc +31.7%
Contains more Copper +10.5%
Contains more Selenium +360%
Contains more Calcium +679.2%
Contains more Iron +44.9%
Contains more Magnesium +157.1%
Contains more Phosphorus +26.9%
Contains more Potassium +96.5%
Contains more Manganese +116.5%
Equal in Copper - 0.171
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains less Sodium -97.4%
Contains more Zinc +31.7%
Contains more Copper +10.5%
Contains more Selenium +360%
Contains more Calcium +679.2%
Contains more Iron +44.9%
Contains more Magnesium +157.1%
Contains more Phosphorus +26.9%
Contains more Potassium +96.5%
Contains more Manganese +116.5%
Equal in Copper - 0.171

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.
Garden asparagus
Garden asparagus
3
:
7
Dandelion greens
Dandelion greens
Contains more Vitamin B3 +21.3%
Contains more Vitamin B5 +226.2%
Contains more Folate +92.6%
Contains more Vitamin A +1244%
Contains more Vitamin E +204.4%
Contains more Vitamin C +525%
Contains more Vitamin B1 +32.9%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B6 +175.8%
Contains more Vitamin K +1771.2%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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%
Contains more Vitamin B3 +21.3%
Contains more Vitamin B5 +226.2%
Contains more Folate +92.6%
Contains more Vitamin A +1244%
Contains more Vitamin E +204.4%
Contains more Vitamin C +525%
Contains more Vitamin B1 +32.9%
Contains more Vitamin B2 +84.4%
Contains more Vitamin B6 +175.8%
Contains more Vitamin K +1771.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
4
Dandelion greens
Dandelion greens
Contains more Protein +22.7%
Contains more Fats +483.3%
Contains more Carbs +137.1%
Contains more Other +210.3%
Equal in Water - 85.6
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
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
Contains more Protein +22.7%
Contains more Fats +483.3%
Contains more Carbs +137.1%
Contains more Other +210.3%
Equal in Water - 85.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Dandelion greens
Dandelion greens
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +512%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Dandelion greens
35% 3% 62%
Saturated Fat: 0.17 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.306 g
Contains less Saturated Fat -76.5%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +512%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Dandelion greens
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Dandelion greens Opinion
Net carbs 1.78g 5.7g Dandelion greens
Protein 2.2g 2.7g Dandelion greens
Fats 0.12g 0.7g Dandelion greens
Carbs 3.88g 9.2g Dandelion greens
Calories 20kcal 45kcal Dandelion greens
Fructose 1g Garden asparagus
Sugar 1.88g 0.71g Dandelion greens
Fiber 2.1g 3.5g Dandelion greens
Calcium 24mg 187mg Dandelion greens
Iron 2.14mg 3.1mg Dandelion greens
Magnesium 14mg 36mg Dandelion greens
Phosphorus 52mg 66mg Dandelion greens
Potassium 202mg 397mg Dandelion greens
Sodium 2mg 76mg Garden asparagus
Zinc 0.54mg 0.41mg Garden asparagus
Copper 0.189mg 0.171mg Garden asparagus
Manganese 0.158mg 0.342mg Dandelion greens
Selenium 2.3µg 0.5µg Garden asparagus
Vitamin A 756IU 10161IU Dandelion greens
Vitamin A RAE 38µg 508µg Dandelion greens
Vitamin E 1.13mg 3.44mg Dandelion greens
Vitamin C 5.6mg 35mg Dandelion greens
Vitamin B1 0.143mg 0.19mg Dandelion greens
Vitamin B2 0.141mg 0.26mg Dandelion greens
Vitamin B3 0.978mg 0.806mg Garden asparagus
Vitamin B5 0.274mg 0.084mg Garden asparagus
Vitamin B6 0.091mg 0.251mg Dandelion greens
Folate 52µg 27µg Garden asparagus
Vitamin K 41.6µg 778.4µg Dandelion greens
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.17g Garden asparagus
Monounsaturated Fat 0g 0.014g Dandelion greens
Polyunsaturated fat 0.05g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Dandelion greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Garden asparagus
246%
Dandelion greens
Minerals Daily Need Coverage Score
25%
Garden asparagus
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 74mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.13g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 1.17g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $4)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
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)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/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.