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  6. Spinach raw vs. Dandelion greens

Spinach raw vs. Dandelion greens — In-Depth Nutrition Comparison

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The main differences between spinach raw and dandelion greens

  • Spinach raw is richer in folate, manganese, and magnesium, yet dandelion greens are richer in vitamin K, vitamin A, vitamin E, vitamin B1, calcium, vitamin C, and vitamin B2.
  • Daily need coverage for vitamin K for dandelion greens is 246% higher.
  • Spinach raw contains 7 times more folate than dandelion greens. Spinach raw contains 194µg of folate, while dandelion greens contain 27µg.

Food types used in this article are Spinach, raw and Dandelion greens, raw.

Infographic

Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 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 more MagnesiumMagnesium +119.4%
Contains more PotassiumPotassium +40.6%
Contains more ZincZinc +29.3%
Contains more ManganeseManganese +162.3%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +88.9%
Contains more IronIron +14.4%
Contains more CopperCopper +31.5%
Contains more PhosphorusPhosphorus +34.7%
~equal in Sodium ~76mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 94% 0% 156% 41% 20% 44% 14% 3.9% 45% 0% 1207% 146%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 117% 0% 169% 69% 48% 60% 15% 5% 58% 0% 1946% 20%
Contains more FolateFolate +618.5%
Contains more Vitamin CVitamin C +24.6%
Contains more Vitamin EVitamin E +69.5%
Contains more Vitamin B1Vitamin B1 +143.6%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin B5Vitamin B5 +29.2%
Contains more Vitamin B6Vitamin B6 +28.7%
Contains more Vitamin KVitamin K +61.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~508µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Dandelion greens DV% diff.
Vitamin K 482.9µg 778.4µg 246%
Folate 194µg 27µg 42%
Manganese 0.897mg 0.342mg 24%
Magnesium 79mg 36mg 10%
Calcium 99mg 187mg 9%
Vitamin E 2.03mg 3.44mg 9%
Vitamin B1 0.078mg 0.19mg 9%
Vitamin C 28.1mg 35mg 8%
Potassium 558mg 397mg 5%
Iron 2.71mg 3.1mg 5%
Fiber 2.2g 3.5g 5%
Copper 0.13mg 0.171mg 5%
Vitamin B2 0.189mg 0.26mg 5%
Vitamin A 469µg 508µg 4%
Vitamin B6 0.195mg 0.251mg 4%
Choline 19.3mg 35.3mg 3%
Carbs 3.63g 9.2g 2%
Phosphorus 49mg 66mg 2%
Calories 23kcal 45kcal 1%
Zinc 0.53mg 0.41mg 1%
Selenium 1µg 0.5µg 1%
Vitamin B3 0.724mg 0.806mg 1%
Polyunsaturated fat 0.165g 0.306g 1%
Protein 2.86g 2.7g 0%
Protein per 100 calories 12g 6g N/A
Calories per 10 g protein 80kcal 167kcal N/A
Weight per 100 calories 435g 222g N/A
Fats 0.39g 0.7g 0%
Net carbs 1.43g 5.7g N/A
Sugar 0.42g 0.71g N/A
Sodium 79mg 76mg 0%
Vitamin B5 0.065mg 0.084mg 0%
Saturated fat 0.063g 0.17g 0%
Monounsaturated fat 0.01g 0.014g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 FatsFats +79.5%
Contains more CarbsCarbs +153.4%
~equal in Protein ~2.7g
~equal in Water ~85.6g
~equal in Other ~1.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 -62.9%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +85.5%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.