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  6. Wakame vs. Dandelion greens

Wakame vs. Dandelion greens — In-Depth Nutrition Comparison

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What are the main differences between Wakame and Dandelion greens?

  • Wakame is richer in Manganese, Folate, Magnesium, and Copper, while Dandelion greens are higher in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B6, and Vitamin E .
  • Dandelion greens' daily need coverage for Vitamin K is 644% higher.
  • Dandelion greens have 11 times less Sodium than Wakame. Wakame has 872mg of Sodium, while Dandelion greens have 76mg.

We used Seaweed, wakame, raw and Dandelion greens, raw types in this comparison.

Infographic

Wakame 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.
Wakame
Wakame
5
:
5
Dandelion greens
Dandelion greens
Contains more Magnesium +197.2%
Contains more Phosphorus +21.2%
Contains more Copper +66.1%
Contains more Manganese +309.4%
Contains more Selenium +40%
Contains more Calcium +24.7%
Contains more Iron +42.2%
Contains more Potassium +694%
Contains less Sodium -91.3%
Equal in Zinc - 0.41
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains more Magnesium +197.2%
Contains more Phosphorus +21.2%
Contains more Copper +66.1%
Contains more Manganese +309.4%
Contains more Selenium +40%
Contains more Calcium +24.7%
Contains more Iron +42.2%
Contains more Potassium +694%
Contains less Sodium -91.3%
Equal in Zinc - 0.41

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.
Wakame
Wakame
3
:
7
Dandelion greens
Dandelion greens
Contains more Vitamin B3 +98.5%
Contains more Vitamin B5 +729.8%
Contains more Folate +625.9%
Contains more Vitamin A +2722.5%
Contains more Vitamin E +244%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B2 +13%
Contains more Vitamin B6 +12450%
Contains more Vitamin K +14586.8%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 B3 +98.5%
Contains more Vitamin B5 +729.8%
Contains more Folate +625.9%
Contains more Vitamin A +2722.5%
Contains more Vitamin E +244%
Contains more Vitamin C +1066.7%
Contains more Vitamin B1 +216.7%
Contains more Vitamin B2 +13%
Contains more Vitamin B6 +12450%
Contains more Vitamin K +14586.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
2
:
3
Dandelion greens
Dandelion greens
Contains more Protein +12.2%
Contains more Other +300%
Equal in Fats - 0.7
Equal in Carbs - 9.2
Equal in Water - 85.6
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 Protein +12.2%
Contains more Other +300%
Equal in Fats - 0.7
Equal in Carbs - 9.2
Equal in Water - 85.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Dandelion greens
Dandelion greens
Contains less Saturated Fat -23.5%
Contains more Monounsaturated Fat +314.3%
Contains more Polyunsaturated fat +40.4%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 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 -23.5%
Contains more Monounsaturated Fat +314.3%
Contains more Polyunsaturated fat +40.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Dandelion greens Opinion
Net carbs 8.64g 5.7g Wakame
Protein 3.03g 2.7g Wakame
Fats 0.64g 0.7g Dandelion greens
Carbs 9.14g 9.2g Dandelion greens
Calories 45kcal 45kcal
Sugar 0.65g 0.71g Wakame
Fiber 0.5g 3.5g Dandelion greens
Calcium 150mg 187mg Dandelion greens
Iron 2.18mg 3.1mg Dandelion greens
Magnesium 107mg 36mg Wakame
Phosphorus 80mg 66mg Wakame
Potassium 50mg 397mg Dandelion greens
Sodium 872mg 76mg Dandelion greens
Zinc 0.38mg 0.41mg Dandelion greens
Copper 0.284mg 0.171mg Wakame
Manganese 1.4mg 0.342mg Wakame
Selenium 0.7µg 0.5µg Wakame
Vitamin A 360IU 10161IU Dandelion greens
Vitamin A RAE 18µg 508µg Dandelion greens
Vitamin E 1mg 3.44mg Dandelion greens
Vitamin C 3mg 35mg Dandelion greens
Vitamin B1 0.06mg 0.19mg Dandelion greens
Vitamin B2 0.23mg 0.26mg Dandelion greens
Vitamin B3 1.6mg 0.806mg Wakame
Vitamin B5 0.697mg 0.084mg Wakame
Vitamin B6 0.002mg 0.251mg Dandelion greens
Folate 196µg 27µg Wakame
Vitamin K 5.3µg 778.4µg Dandelion greens
Tryptophan 0.035mg Wakame
Threonine 0.165mg Wakame
Isoleucine 0.087mg Wakame
Leucine 0.257mg Wakame
Lysine 0.112mg Wakame
Methionine 0.063mg Wakame
Phenylalanine 0.112mg Wakame
Valine 0.209mg Wakame
Histidine 0.015mg Wakame
Saturated Fat 0.13g 0.17g Wakame
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.014g Wakame
Polyunsaturated fat 0.218g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Dandelion greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
29%
Wakame
246%
Dandelion greens
Minerals Daily Need Coverage Score
65%
Wakame
39%
Dandelion greens

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.06g)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 0.04g)
Which food contains less Sodium?
Dandelion greens
Dandelion greens contains less Sodium (difference - 796mg)
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 ($)
Which food is richer in minerals?
?
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.