Kale vs. Dandelion greens — In-Depth Nutrition Comparison
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Differences between kale and dandelion greens
- Kale has more vitamin A, vitamin K, and vitamin C, while dandelion greens have more iron, vitamin E, vitamin B2, calcium, vitamin B1, vitamin B6, and choline.
- Kale's daily need coverage for vitamin A is 69% higher.
The food types used in this comparison are Kale, cooked, boiled, drained, without salt and Dandelion greens, raw.
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 less SodiumSodium | -69.7% |
| Contains more ManganeseManganese | +21.6% |
| Contains more SeleniumSelenium | +80% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +159.7% |
| Contains more PotassiumPotassium | +74.1% |
| Contains more IronIron | +244.4% |
| Contains more ZincZinc | +70.8% |
| Contains more PhosphorusPhosphorus | +135.7% |
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.
| Contains more Vitamin CVitamin C | +17.1% |
| Contains more Vitamin AVitamin A | +34.1% |
| Contains more Vitamin EVitamin E | +304.7% |
| Contains more Vitamin B1Vitamin B1 | +258.5% |
| Contains more Vitamin B2Vitamin B2 | +271.4% |
| Contains more Vitamin B3Vitamin B3 | +61.2% |
| Contains more Vitamin B5Vitamin B5 | +71.4% |
| Contains more Vitamin B6Vitamin B6 | +81.9% |
| Contains more FolateFolate | +107.7% |
| Contains more CholineCholine | +8725% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 778.4µg | 32% |
| Iron | 0.9mg | 3.1mg | 28% |
| Vitamin A | 681µg | 508µg | 19% |
| Vitamin E | 0.85mg | 3.44mg | 17% |
| Vitamin B2 | 0.07mg | 0.26mg | 15% |
| Calcium | 72mg | 187mg | 12% |
| Vitamin B1 | 0.053mg | 0.19mg | 11% |
| Vitamin B6 | 0.138mg | 0.251mg | 9% |
| Vitamin C | 41mg | 35mg | 7% |
| Fiber | 2g | 3.5g | 6% |
| Choline | 0.4mg | 35.3mg | 6% |
| Potassium | 228mg | 397mg | 5% |
| Phosphorus | 28mg | 66mg | 5% |
| Folate | 13µg | 27µg | 4% |
| Magnesium | 18mg | 36mg | 4% |
| Manganese | 0.416mg | 0.342mg | 3% |
| Copper | 0.156mg | 0.171mg | 2% |
| Zinc | 0.24mg | 0.41mg | 2% |
| Sodium | 23mg | 76mg | 2% |
| Protein | 1.9g | 2.7g | 2% |
| Vitamin B3 | 0.5mg | 0.806mg | 2% |
| Saturated fat | 0.052g | 0.17g | 1% |
| Polyunsaturated fat | 0.193g | 0.306g | 1% |
| Calories | 28kcal | 45kcal | 1% |
| Vitamin B5 | 0.049mg | 0.084mg | 1% |
| Selenium | 0.9µg | 0.5µg | 1% |
| Carbs | 5.63g | 9.2g | 1% |
| Fats | 0.4g | 0.7g | 0% |
| Net carbs | 3.63g | 5.7g | N/A |
| Sugar | 1.25g | 0.71g | N/A |
| Monounsaturated fat | 0.03g | 0.014g | 0% |
| Tryptophan | 0.023mg | 0% | |
| Threonine | 0.085mg | 0% | |
| Isoleucine | 0.114mg | 0% | |
| Leucine | 0.133mg | 0% | |
| Lysine | 0.114mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.097mg | 0% | |
| Valine | 0.104mg | 0% | |
| Histidine | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.9 g
Fats:
0.4 g
Carbs:
5.63 g
Water:
91.2 g
Other:
0.87 g
Protein:
2.7 g
Fats:
0.7 g
Carbs:
9.2 g
Water:
85.6 g
Other:
1.8 g
| Contains more ProteinProtein | +42.1% |
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +63.4% |
| Contains more OtherOther | +106.9% |
~equal in
Water
~85.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.052 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.193 g
Saturated fat:
Sat. Fat
0.17 g
Monounsaturated fat:
Mono. Fat
0.014 g
Polyunsaturated fat:
Poly. Fat
0.306 g
| Contains less Sat. FatSaturated fat | -69.4% |
| Contains more Mono. FatMonounsaturated fat | +114.3% |
| Contains more Poly. FatPolyunsaturated fat | +58.5% |
