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  6. Red leaf lettuce vs. Dandelion greens

Red leaf lettuce vs. Dandelion greens — In-Depth Nutrition Comparison

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The main differences between Red leaf lettuce and Dandelion greens

  • Dandelion greens are richer than Red leaf lettuce in Vitamin K, Vitamin C, Iron, Vitamin E , Copper, Calcium, Vitamin A RAE, Vitamin B2, Vitamin B6, and Vitamin B1.
  • Daily need coverage for Vitamin K from Dandelion greens is 532% higher.

Food types used in this article are Lettuce, red leaf, raw and Dandelion greens, raw.

Infographic

Red leaf lettuce 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.
Red leaf lettuce
Red leaf lettuce
2
:
8
Dandelion greens
Dandelion greens
Contains less Sodium -67.1%
Contains more Selenium +200%
Contains more Calcium +466.7%
Contains more Iron +158.3%
Contains more Magnesium +200%
Contains more Phosphorus +135.7%
Contains more Potassium +112.3%
Contains more Zinc +105%
Contains more Copper +510.7%
Contains more Manganese +68.5%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
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 -67.1%
Contains more Selenium +200%
Contains more Calcium +466.7%
Contains more Iron +158.3%
Contains more Magnesium +200%
Contains more Phosphorus +135.7%
Contains more Potassium +112.3%
Contains more Zinc +105%
Contains more Copper +510.7%
Contains more Manganese +68.5%

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.
Red leaf lettuce
Red leaf lettuce
2
:
8
Dandelion greens
Dandelion greens
Contains more Vitamin B5 +71.4%
Contains more Folate +33.3%
Contains more Vitamin A +35.6%
Contains more Vitamin E +2193.3%
Contains more Vitamin C +845.9%
Contains more Vitamin B1 +196.9%
Contains more Vitamin B2 +237.7%
Contains more Vitamin B3 +151.1%
Contains more Vitamin B6 +151%
Contains more Vitamin K +454.8%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
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 B5 +71.4%
Contains more Folate +33.3%
Contains more Vitamin A +35.6%
Contains more Vitamin E +2193.3%
Contains more Vitamin C +845.9%
Contains more Vitamin B1 +196.9%
Contains more Vitamin B2 +237.7%
Contains more Vitamin B3 +151.1%
Contains more Vitamin B6 +151%
Contains more Vitamin K +454.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
4
Dandelion greens
Dandelion greens
Contains more Water +11.7%
Contains more Protein +103%
Contains more Fats +218.2%
Contains more Carbs +307.1%
Contains more Other +227.3%
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 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 Water +11.7%
Contains more Protein +103%
Contains more Fats +218.2%
Contains more Carbs +307.1%
Contains more Other +227.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red leaf lettuce
Red leaf lettuce
1
:
2
Dandelion greens
Dandelion greens
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +325%
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 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 -90%
Contains more Monounsaturated Fat +180%
Contains more Polyunsaturated fat +325%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Red leaf lettuce Dandelion greens Opinion
Net carbs 1.36g 5.7g Dandelion greens
Protein 1.33g 2.7g Dandelion greens
Fats 0.22g 0.7g Dandelion greens
Carbs 2.26g 9.2g Dandelion greens
Calories 16kcal 45kcal Dandelion greens
Fructose 0.28g Red leaf lettuce
Sugar 0.48g 0.71g Red leaf lettuce
Fiber 0.9g 3.5g Dandelion greens
Calcium 33mg 187mg Dandelion greens
Iron 1.2mg 3.1mg Dandelion greens
Magnesium 12mg 36mg Dandelion greens
Phosphorus 28mg 66mg Dandelion greens
Potassium 187mg 397mg Dandelion greens
Sodium 25mg 76mg Red leaf lettuce
Zinc 0.2mg 0.41mg Dandelion greens
Copper 0.028mg 0.171mg Dandelion greens
Manganese 0.203mg 0.342mg Dandelion greens
Selenium 1.5µg 0.5µg Red leaf lettuce
Vitamin A 7492IU 10161IU Dandelion greens
Vitamin A RAE 375µg 508µg Dandelion greens
Vitamin E 0.15mg 3.44mg Dandelion greens
Vitamin C 3.7mg 35mg Dandelion greens
Vitamin B1 0.064mg 0.19mg Dandelion greens
Vitamin B2 0.077mg 0.26mg Dandelion greens
Vitamin B3 0.321mg 0.806mg Dandelion greens
Vitamin B5 0.144mg 0.084mg Red leaf lettuce
Vitamin B6 0.1mg 0.251mg Dandelion greens
Folate 36µg 27µg Red leaf lettuce
Vitamin K 140.3µg 778.4µg Dandelion greens
Tryptophan 0.022mg Red leaf lettuce
Threonine 0.048mg Red leaf lettuce
Isoleucine 0.038mg Red leaf lettuce
Leucine 0.07mg Red leaf lettuce
Lysine 0.045mg Red leaf lettuce
Methionine 0.016mg Red leaf lettuce
Phenylalanine 0.067mg Red leaf lettuce
Valine 0.048mg Red leaf lettuce
Histidine 0.019mg Red leaf lettuce
Saturated Fat 0.017g 0.17g Red leaf lettuce
Monounsaturated Fat 0.005g 0.014g Dandelion greens
Polyunsaturated fat 0.072g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red leaf lettuce Dandelion greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
76%
Red leaf lettuce
246%
Dandelion greens
Minerals Daily Need Coverage Score
14%
Red leaf lettuce
39%
Dandelion greens

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Red leaf lettuce
Red leaf lettuce contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.153g)
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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.