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Leek vs. Dandelion greens — In-Depth Nutrition Comparison

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Summary of differences between Leek and Dandelion greens

  • Leek has more Folate, however, Dandelion greens are higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B2, Vitamin E , Calcium, Iron, Vitamin B1, and Fiber.
  • Dandelion greens covers your daily need of Vitamin K 610% more than Leek.
  • Leek has 2 times more Folate than Dandelion greens. While Leek has 64µg of Folate, Dandelion greens have only 27µg.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Dandelion greens, raw.

Infographic

Leek 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.
Leek
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
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%
Contains less SodiumSodium -73.7%
Contains more ManganeseManganese +40.6%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +28.6%
Contains more CalciumCalcium +216.9%
Contains more PotassiumPotassium +120.6%
Contains more IronIron +47.6%
Contains more CopperCopper +42.5%
Contains more ZincZinc +241.7%
Contains more PhosphorusPhosphorus +88.6%

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.
Leek
2
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 40% 100% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
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%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more FolateFolate +137%
Contains more Vitamin CVitamin C +191.7%
Contains more Vitamin AVitamin A +509.5%
Contains more Vitamin E Vitamin E +273.9%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B3Vitamin B3 +101.5%
Contains more Vitamin KVitamin K +1556.2%
Contains more CholineCholine +271.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.251mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
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 CarbsCarbs +53.8%
Contains more ProteinProtein +80%
Contains more FatsFats +133.3%
Contains more OtherOther +71.4%
~equal in Water ~85.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
1
19% 2% 79%
Saturated Fat: Sat. Fat 0.04 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
35% 3% 62%
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 -76.5%
Contains more Mono. FatMonounsaturated Fat +250%
Contains more Poly. FatPolyunsaturated fat +84.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek 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 Leek Dandelion greens Opinion
Calories 61kcal 45kcal Leek
Protein 1.5g 2.7g Dandelion greens
Fats 0.3g 0.7g Dandelion greens
Vitamin C 12mg 35mg Dandelion greens
Net carbs 12.35g 5.7g Leek
Carbs 14.15g 9.2g Leek
Magnesium 28mg 36mg Dandelion greens
Calcium 59mg 187mg Dandelion greens
Potassium 180mg 397mg Dandelion greens
Iron 2.1mg 3.1mg Dandelion greens
Sugar 3.9g 0.71g Dandelion greens
Fiber 1.8g 3.5g Dandelion greens
Copper 0.12mg 0.171mg Dandelion greens
Zinc 0.12mg 0.41mg Dandelion greens
Phosphorus 35mg 66mg Dandelion greens
Sodium 20mg 76mg Leek
Vitamin A 1667IU 10161IU Dandelion greens
Vitamin A RAE 83µg 508µg Dandelion greens
Vitamin E 0.92mg 3.44mg Dandelion greens
Manganese 0.481mg 0.342mg Leek
Selenium 1µg 0.5µg Leek
Vitamin B1 0.06mg 0.19mg Dandelion greens
Vitamin B2 0.03mg 0.26mg Dandelion greens
Vitamin B3 0.4mg 0.806mg Dandelion greens
Vitamin B5 0.14mg 0.084mg Leek
Vitamin B6 0.233mg 0.251mg Dandelion greens
Vitamin K 47µg 778.4µg Dandelion greens
Folate 64µg 27µg Leek
Choline 9.5mg 35.3mg Dandelion greens
Saturated Fat 0.04g 0.17g Leek
Monounsaturated Fat 0.004g 0.014g Dandelion greens
Polyunsaturated fat 0.166g 0.306g Dandelion greens
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Dandelion greens
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
32%
Leek
228%
Dandelion greens
Minerals Daily Need Coverage Score
26%
Leek
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 56mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.13g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 3.19g)
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 - $0.4)
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.