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  6. Marrow-stem Kale vs. Dandelion greens

Marrow-stem Kale vs. Dandelion greens — In-Depth Nutrition Comparison

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How are marrow-stem Kale and dandelion greens different?

  • Marrow-stem Kale is richer in folate and manganese, while dandelion greens are higher in vitamin K, vitamin A, iron, copper, vitamin B1, vitamin B2, vitamin E, and vitamin B6.
  • Dandelion greens cover your daily need for vitamin K, 284% more than marrow-stem Kale.
  • Marrow-stem Kale contains 5 times more folate than dandelion greens. Marrow-stem Kale contains 129µg of folate, while dandelion greens contain 27µg.

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

Infographic

Marrow-stem Kale 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 more CalciumCalcium +24.1%
Contains less SodiumSodium -77.6%
Contains more ManganeseManganese +92.4%
Contains more SeleniumSelenium +160%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +86.4%
Contains more IronIron +559.6%
Contains more CopperCopper +271.7%
Contains more ZincZinc +95.2%
Contains more PhosphorusPhosphorus +164%

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
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%
Contains more Vitamin B5Vitamin B5 +217.9%
Contains more FolateFolate +377.8%
Contains more Vitamin AVitamin A +102.4%
Contains more Vitamin EVitamin E +52.2%
Contains more Vitamin B1Vitamin B1 +251.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more Vitamin KVitamin K +78.1%
Contains more CholineCholine +52.2%
~equal in Vitamin C ~35mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.806mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Dandelion greens DV% diff.
Vitamin K 437.1µg 778.4µg 284%
Iron 0.47mg 3.1mg 33%
Vitamin A 251µg 508µg 29%
Folate 129µg 27µg 26%
Manganese 0.658mg 0.342mg 14%
Copper 0.046mg 0.171mg 14%
Vitamin B1 0.054mg 0.19mg 11%
Vitamin B2 0.13mg 0.26mg 10%
Vitamin E 2.26mg 3.44mg 8%
Vitamin B6 0.165mg 0.251mg 7%
Phosphorus 25mg 66mg 6%
Calcium 232mg 187mg 5%
Potassium 213mg 397mg 5%
Vitamin B5 0.267mg 0.084mg 4%
Sodium 17mg 76mg 3%
Magnesium 27mg 36mg 2%
Fiber 4g 3.5g 2%
Choline 23.2mg 35.3mg 2%
Zinc 0.21mg 0.41mg 2%
Saturated fat 0.055g 0.17g 1%
Polyunsaturated fat 0.201g 0.306g 1%
Calories 32kcal 45kcal 1%
Protein 3.02g 2.7g 1%
Selenium 1.3µg 0.5µg 1%
Carbs 5.42g 9.2g 1%
Fats 0.61g 0.7g 0%
Vitamin C 35.3mg 35mg 0%
Net carbs 1.42g 5.7g N/A
Sugar 0.46g 0.71g N/A
Vitamin B3 0.742mg 0.806mg 0%
Monounsaturated fat 0.03g 0.014g 0%
Tryptophan 0.031mg 0%
Threonine 0.086mg 0%
Isoleucine 0.1mg 0%
Leucine 0.151mg 0%
Lysine 0.117mg 0%
Methionine 0.033mg 0%
Phenylalanine 0.087mg 0%
Valine 0.12mg 0%
Histidine 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 ProteinProtein +11.9%
Contains more FatsFats +14.8%
Contains more CarbsCarbs +69.7%
Contains more OtherOther +35.3%
~equal in Water ~85.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 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 -67.6%
Contains more Mono. FatMonounsaturated fat +114.3%
Contains more Poly. FatPolyunsaturated fat +52.2%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.