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 covers 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
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Iron
+15.2%
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Magnesium
+141.7%
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Potassium
+17.4%
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Zinc
+85.4%
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Manganese
+173.4%
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Selenium
+200%
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Calcium
+37.5%
Contains
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Phosphorus
+17.9%
Equal in Sodium - 76
Equal in Copper - 0.171
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Iron
+15.2%
Contains
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Magnesium
+141.7%
Contains
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Potassium
+17.4%
Contains
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Zinc
+85.4%
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Manganese
+173.4%
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Selenium
+200%
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Calcium
+37.5%
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Phosphorus
+17.9%
Equal in Sodium - 76
Equal in Copper - 0.171
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.
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Contains
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Vitamin B5
+72.6%
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Folate
+440.7%
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Vitamin E
+65.4%
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Vitamin C
+257.1%
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Vitamin B1
+100%
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Vitamin B2
+10.2%
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Vitamin B3
+64.5%
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Vitamin K
+57.7%
Equal in Vitamin A - 10161
Equal in Vitamin B6 - 0.251
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Vitamin B5
+72.6%
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Folate
+440.7%
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Vitamin E
+65.4%
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Vitamin C
+257.1%
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Vitamin B1
+100%
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Vitamin B2
+10.2%
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Vitamin B3
+64.5%
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Vitamin K
+57.7%
Equal in Vitamin A - 10161
Equal in Vitamin B6 - 0.251
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+169.2%
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Carbs
+145.3%
Equal in Protein - 2.7
Equal in Water - 85.6
Equal in Other - 1.8
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
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Fats
+169.2%
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Carbs
+145.3%
Equal in Protein - 2.7
Equal in Water - 85.6
Equal in Other - 1.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-74.7%
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Monounsaturated Fat
+133.3%
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Polyunsaturated fat
+180.7%
Saturated Fat:
0.043 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.109 g
Saturated Fat:
0.17 g
Monounsaturated Fat:
0.014 g
Polyunsaturated fat:
0.306 g
Contains
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Saturated Fat
-74.7%
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Monounsaturated Fat
+133.3%
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Polyunsaturated 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 | |
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Opinion |
| Net carbs | 1.35g | 5.7g |
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| Protein | 2.97g | 2.7g |
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| Fats | 0.26g | 0.7g |
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| Carbs | 3.75g | 9.2g |
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| Calories | 23kcal | 45kcal |
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| Sugar | 0.43g | 0.71g |
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| Fiber | 2.4g | 3.5g |
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| Calcium | 136mg | 187mg |
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| Iron | 3.57mg | 3.1mg |
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| Magnesium | 87mg | 36mg |
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| Phosphorus | 56mg | 66mg |
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| Potassium | 466mg | 397mg |
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| Sodium | 70mg | 76mg |
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| Zinc | 0.76mg | 0.41mg |
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| Copper | 0.174mg | 0.171mg |
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| Manganese | 0.935mg | 0.342mg |
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| Selenium | 1.5µg | 0.5µg |
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| Vitamin A | 10481IU | 10161IU |
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| Vitamin A RAE | 524µg | 508µg |
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| Vitamin E | 2.08mg | 3.44mg |
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| Vitamin C | 9.8mg | 35mg |
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| Vitamin B1 | 0.095mg | 0.19mg |
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| Vitamin B2 | 0.236mg | 0.26mg |
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| Vitamin B3 | 0.49mg | 0.806mg |
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| Vitamin B5 | 0.145mg | 0.084mg |
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| Vitamin B6 | 0.242mg | 0.251mg |
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| Folate | 146µg | 27µg |
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| Vitamin K | 493.6µg | 778.4µg |
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| Tryptophan | 0.04mg |
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| Threonine | 0.127mg |
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| Isoleucine | 0.152mg |
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| Leucine | 0.231mg |
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| Lysine | 0.182mg |
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| Methionine | 0.055mg |
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| Phenylalanine | 0.134mg |
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| Valine | 0.168mg |
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| Histidine | 0.066mg |
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| Saturated Fat | 0.043g | 0.17g |
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| Monounsaturated Fat | 0.006g | 0.014g |
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| Polyunsaturated fat | 0.109g | 0.306g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
183%
246%
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)