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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, Iron, Vitamin A RAE, Copper, Vitamin B1, Vitamin B2, Vitamin E , and Vitamin B6.
  • Dandelion greens covers your daily need of 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
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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.
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% 301% 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% 610% 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 +102.5%
Contains more Vitamin E Vitamin 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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marrow-stem Kale Dandelion greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Marrow-stem Kale Dandelion greens Opinion
Calories 32kcal 45kcal Dandelion greens
Protein 3.02g 2.7g Marrow-stem Kale
Fats 0.61g 0.7g Dandelion greens
Vitamin C 35.3mg 35mg Marrow-stem Kale
Net carbs 1.42g 5.7g Dandelion greens
Carbs 5.42g 9.2g Dandelion greens
Magnesium 27mg 36mg Dandelion greens
Calcium 232mg 187mg Marrow-stem Kale
Potassium 213mg 397mg Dandelion greens
Iron 0.47mg 3.1mg Dandelion greens
Sugar 0.46g 0.71g Marrow-stem Kale
Fiber 4g 3.5g Marrow-stem Kale
Copper 0.046mg 0.171mg Dandelion greens
Zinc 0.21mg 0.41mg Dandelion greens
Phosphorus 25mg 66mg Dandelion greens
Sodium 17mg 76mg Marrow-stem Kale
Vitamin A 5019IU 10161IU Dandelion greens
Vitamin A RAE 251µg 508µg Dandelion greens
Vitamin E 2.26mg 3.44mg Dandelion greens
Manganese 0.658mg 0.342mg Marrow-stem Kale
Selenium 1.3µg 0.5µg Marrow-stem Kale
Vitamin B1 0.054mg 0.19mg Dandelion greens
Vitamin B2 0.13mg 0.26mg Dandelion greens
Vitamin B3 0.742mg 0.806mg Dandelion greens
Vitamin B5 0.267mg 0.084mg Marrow-stem Kale
Vitamin B6 0.165mg 0.251mg Dandelion greens
Vitamin K 437.1µg 778.4µg Dandelion greens
Folate 129µg 27µg Marrow-stem Kale
Choline 23.2mg 35.3mg Dandelion greens
Saturated Fat 0.055g 0.17g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.014g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.306g Dandelion greens
Tryptophan 0.031mg Marrow-stem Kale
Threonine 0.086mg Marrow-stem Kale
Isoleucine 0.1mg Marrow-stem Kale
Leucine 0.151mg Marrow-stem Kale
Lysine 0.117mg Marrow-stem Kale
Methionine 0.033mg Marrow-stem Kale
Phenylalanine 0.087mg Marrow-stem Kale
Valine 0.12mg Marrow-stem Kale
Histidine 0.047mg Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale 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
137%
Marrow-stem Kale
228%
Dandelion greens
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
39%
Dandelion greens

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.115g)
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 - $0.5)
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. 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.