Spinach vs. Dandelion greens — In-Depth Nutrition Comparison
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A recap on differences between spinach and dandelion greens
- Spinach is higher in folate, manganese, magnesium, and iron, yet dandelion greens are higher in vitamin K, vitamin C, vitamin E, vitamin B1, and calcium.
- Dandelion greens cover your daily vitamin K needs 237% more than spinach.
- Spinach contains 5 times more folate than dandelion greens. While spinach contains 146µg of folate, dandelion greens contain only 27µg.
Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Dandelion greens, raw.
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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.
| Contains more MagnesiumMagnesium | +141.7% |
| Contains more PotassiumPotassium | +17.4% |
| Contains more IronIron | +15.2% |
| Contains more ZincZinc | +85.4% |
| Contains more ManganeseManganese | +173.4% |
| Contains more SeleniumSelenium | +200% |
| Contains more CalciumCalcium | +37.5% |
| Contains more PhosphorusPhosphorus | +17.9% |
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.
| Contains more Vitamin B5Vitamin B5 | +72.6% |
| Contains more FolateFolate | +440.7% |
| Contains more Vitamin CVitamin C | +257.1% |
| Contains more Vitamin EVitamin E | +65.4% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin B2Vitamin B2 | +10.2% |
| Contains more Vitamin B3Vitamin B3 | +64.5% |
| Contains more Vitamin KVitamin K | +57.7% |
| Contains more CholineCholine | +79.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.97 g
Fats:
0.26 g
Carbs:
3.75 g
Water:
91.21 g
Other:
1.81 g
Protein:
2.7 g
Fats:
0.7 g
Carbs:
9.2 g
Water:
85.6 g
Other:
1.8 g
| Contains more FatsFats | +169.2% |
| Contains more CarbsCarbs | +145.3% |
~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
Saturated fat:
Sat. Fat
0.043 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.109 g
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 | -74.7% |
| Contains more Mono. FatMonounsaturated fat | +133.3% |
| Contains more Poly. FatPolyunsaturated fat | +180.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 493.6µg | 778.4µg | 237% |
| Folate | 146µg | 27µg | 30% |
| Vitamin C | 9.8mg | 35mg | 28% |
| Manganese | 0.935mg | 0.342mg | 26% |
| Magnesium | 87mg | 36mg | 12% |
| Vitamin E | 2.08mg | 3.44mg | 9% |
| Vitamin B1 | 0.095mg | 0.19mg | 8% |
| Iron | 3.57mg | 3.1mg | 6% |
| Calcium | 136mg | 187mg | 5% |
| Fiber | 2.4g | 3.5g | 4% |
| Choline | 19.7mg | 35.3mg | 3% |
| Zinc | 0.76mg | 0.41mg | 3% |
| Vitamin B3 | 0.49mg | 0.806mg | 2% |
| Potassium | 466mg | 397mg | 2% |
| Carbs | 3.75g | 9.2g | 2% |
| Vitamin A | 524µg | 508µg | 2% |
| Selenium | 1.5µg | 0.5µg | 2% |
| Vitamin B2 | 0.236mg | 0.26mg | 2% |
| Vitamin B6 | 0.242mg | 0.251mg | 1% |
| Saturated fat | 0.043g | 0.17g | 1% |
| Polyunsaturated fat | 0.109g | 0.306g | 1% |
| Vitamin B5 | 0.145mg | 0.084mg | 1% |
| Calories | 23kcal | 45kcal | 1% |
| Protein | 2.97g | 2.7g | 1% |
| Phosphorus | 56mg | 66mg | 1% |
| Fats | 0.26g | 0.7g | 1% |
| Net carbs | 1.35g | 5.7g | N/A |
| Sugar | 0.43g | 0.71g | N/A |
| Copper | 0.174mg | 0.171mg | 0% |
| Sodium | 70mg | 76mg | 0% |
| Monounsaturated fat | 0.006g | 0.014g | 0% |
| Tryptophan | 0.04mg | 0% | |
| Threonine | 0.127mg | 0% | |
| Isoleucine | 0.152mg | 0% | |
| Leucine | 0.231mg | 0% | |
| Lysine | 0.182mg | 0% | |
| Methionine | 0.055mg | 0% | |
| Phenylalanine | 0.134mg | 0% | |
| Valine | 0.168mg | 0% | |
| Histidine | 0.066mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
135%
194%
Minerals Daily Need Coverage Score
52%
39%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Spinach contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.127g)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is lower in glycemic index?
Dandelion greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Dandelion greens is cheaper (difference - $0.2)
Which food is richer in vitamins?
Dandelion greens is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)