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  6. Sweet potato vs. Dandelion greens

Sweet potato vs. Dandelion greens — In-Depth Nutrition Comparison

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A recap on differences between Sweet potato and Dandelion greens

  • Sweet potato is higher in Vitamin A RAE, Vitamin B5, and Manganese, yet Dandelion greens are higher in Vitamin K, Iron, Vitamin E , Vitamin C, Calcium, Vitamin B2, and Vitamin B1.
  • Dandelion greens covers your daily Vitamin K needs 647% more than Sweet potato.
  • Sweet potato contains 11 times more Vitamin B5 than Dandelion greens. While Sweet potato contains 0.884mg of Vitamin B5, Dandelion greens contain only 0.084mg.

Food varieties used in this article are Sweet potato, cooked, baked in skin, flesh, without salt and Dandelion greens, raw.

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
3
:
7
Dandelion greens
Dandelion greens
Contains more Potassium +19.6%
Contains less Sodium -52.6%
Contains more Manganese +45.3%
Contains more Calcium +392.1%
Contains more Iron +349.3%
Contains more Magnesium +33.3%
Contains more Phosphorus +22.2%
Contains more Zinc +28.1%
Contains more Selenium +150%
Equal in Copper - 0.171
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains more Potassium +19.6%
Contains less Sodium -52.6%
Contains more Manganese +45.3%
Contains more Calcium +392.1%
Contains more Iron +349.3%
Contains more Magnesium +33.3%
Contains more Phosphorus +22.2%
Contains more Zinc +28.1%
Contains more Selenium +150%
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.
Sweet potato
Sweet potato
4
:
6
Dandelion greens
Dandelion greens
Contains more Vitamin A +89.1%
Contains more Vitamin B3 +84.5%
Contains more Vitamin B5 +952.4%
Contains more Vitamin B6 +13.9%
Contains more Vitamin E +384.5%
Contains more Vitamin C +78.6%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B2 +145.3%
Contains more Folate +350%
Contains more Vitamin K +33743.5%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
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 A +89.1%
Contains more Vitamin B3 +84.5%
Contains more Vitamin B5 +952.4%
Contains more Vitamin B6 +13.9%
Contains more Vitamin E +384.5%
Contains more Vitamin C +78.6%
Contains more Vitamin B1 +77.6%
Contains more Vitamin B2 +145.3%
Contains more Folate +350%
Contains more Vitamin K +33743.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
4
Dandelion greens
Dandelion greens
Contains more Carbs +125.1%
Contains more Protein +34.3%
Contains more Fats +366.7%
Contains more Water +13%
Contains more Other +33.3%
Sweet potato
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 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 Carbs +125.1%
Contains more Protein +34.3%
Contains more Fats +366.7%
Contains more Water +13%
Contains more Other +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Dandelion greens
Dandelion greens
Contains less Saturated Fat -69.4%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +232.6%
Sweet potato
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 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 -69.4%
Contains more Monounsaturated Fat +600%
Contains more Polyunsaturated fat +232.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Dandelion greens Opinion
Net carbs 17.41g 5.7g Sweet potato
Protein 2.01g 2.7g Dandelion greens
Fats 0.15g 0.7g Dandelion greens
Carbs 20.71g 9.2g Sweet potato
Calories 90kcal 45kcal Sweet potato
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 6.48g 0.71g Dandelion greens
Fiber 3.3g 3.5g Dandelion greens
Calcium 38mg 187mg Dandelion greens
Iron 0.69mg 3.1mg Dandelion greens
Magnesium 27mg 36mg Dandelion greens
Phosphorus 54mg 66mg Dandelion greens
Potassium 475mg 397mg Sweet potato
Sodium 36mg 76mg Sweet potato
Zinc 0.32mg 0.41mg Dandelion greens
Copper 0.161mg 0.171mg Dandelion greens
Manganese 0.497mg 0.342mg Sweet potato
Selenium 0.2µg 0.5µg Dandelion greens
Vitamin A 19218IU 10161IU Sweet potato
Vitamin A RAE 961µg 508µg Sweet potato
Vitamin E 0.71mg 3.44mg Dandelion greens
Vitamin C 19.6mg 35mg Dandelion greens
Vitamin B1 0.107mg 0.19mg Dandelion greens
Vitamin B2 0.106mg 0.26mg Dandelion greens
Vitamin B3 1.487mg 0.806mg Sweet potato
Vitamin B5 0.884mg 0.084mg Sweet potato
Vitamin B6 0.286mg 0.251mg Sweet potato
Folate 6µg 27µg Dandelion greens
Vitamin K 2.3µg 778.4µg Dandelion greens
Tryptophan 0.04mg Sweet potato
Threonine 0.107mg Sweet potato
Isoleucine 0.07mg Sweet potato
Leucine 0.118mg Sweet potato
Lysine 0.084mg Sweet potato
Methionine 0.037mg Sweet potato
Phenylalanine 0.114mg Sweet potato
Valine 0.11mg Sweet potato
Histidine 0.039mg Sweet potato
Saturated Fat 0.052g 0.17g Sweet potato
Monounsaturated Fat 0.002g 0.014g Dandelion greens
Polyunsaturated fat 0.092g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Dandelion greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
120%
Sweet potato
246%
Dandelion greens
Minerals Daily Need Coverage Score
25%
Sweet potato
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 40mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.118g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 5.77g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 70)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $0.2)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/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.