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Wheat vs. Dandelion greens — In-Depth Nutrition Comparison

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What are the main differences between Wheat and Dandelion greens?

  • Wheat is richer in Selenium, Manganese, Zinc, Phosphorus, and Vitamin B3, while Dandelion greens are higher in Vitamin E , Calcium, Vitamin B2, Iron, and Vitamin B6.
  • Wheat's daily need coverage for Selenium is 57% higher.
  • Dandelion greens have 4 times less Zinc than Wheat. Wheat has 1.84mg of Zinc, while Dandelion greens have 0.41mg.

We used Wheat, KAMUT khorasan, cooked and Dandelion greens, raw types in this comparison.

Infographic

Wheat 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.
Wheat
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 +33.3%
Contains more CopperCopper +21.1%
Contains more ZincZinc +348.8%
Contains more PhosphorusPhosphorus +122.7%
Contains less SodiumSodium -89.5%
Contains more ManganeseManganese +201.2%
Contains more SeleniumSelenium +6280%
Contains more CalciumCalcium +1977.8%
Contains more PotassiumPotassium +142.1%
Contains more IronIron +76.1%

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.
Wheat
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.24% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 117% 610% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B3Vitamin B3 +186%
Contains more Vitamin AVitamin A +253925%
Contains more Vitamin E Vitamin E +1333.3%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +766.7%
Contains more Vitamin B6Vitamin B6 +258.6%
Contains more FolateFolate +145.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
3
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 ProteinProtein +111.5%
Contains more FatsFats +18.6%
Contains more CarbsCarbs +200%
Contains more WaterWater +31.3%
Contains more OtherOther +164.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
2
19% 21% 60%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -54.7%
Contains more Mono. FatMonounsaturated Fat +500%
Contains more Poly. FatPolyunsaturated fat +25.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wheat Dandelion greens Opinion
Calories 132kcal 45kcal Wheat
Protein 5.71g 2.7g Wheat
Fats 0.83g 0.7g Wheat
Vitamin C 35mg Dandelion greens
Net carbs 23.3g 5.7g Wheat
Carbs 27.6g 9.2g Wheat
Magnesium 48mg 36mg Wheat
Calcium 9mg 187mg Dandelion greens
Potassium 164mg 397mg Dandelion greens
Iron 1.76mg 3.1mg Dandelion greens
Sugar 3.07g 0.71g Dandelion greens
Fiber 4.3g 3.5g Wheat
Copper 0.207mg 0.171mg Wheat
Zinc 1.84mg 0.41mg Wheat
Phosphorus 147mg 66mg Wheat
Sodium 8mg 76mg Wheat
Vitamin A 4IU 10161IU Dandelion greens
Vitamin A RAE 508µg Dandelion greens
Vitamin E 0.24mg 3.44mg Dandelion greens
Manganese 1.03mg 0.342mg Wheat
Selenium 31.9µg 0.5µg Wheat
Vitamin B1 0.095mg 0.19mg Dandelion greens
Vitamin B2 0.03mg 0.26mg Dandelion greens
Vitamin B3 2.305mg 0.806mg Wheat
Vitamin B5 0.084mg Dandelion greens
Vitamin B6 0.07mg 0.251mg Dandelion greens
Vitamin K 778.4µg Dandelion greens
Folate 11µg 27µg Dandelion greens
Trans Fat 0.002g 0g Dandelion greens
Choline 35.3mg Dandelion greens
Saturated Fat 0.077g 0.17g Wheat
Monounsaturated Fat 0.084g 0.014g Wheat
Polyunsaturated fat 0.243g 0.306g Dandelion greens
Tryptophan 0.051mg Wheat
Threonine 0.172mg Wheat
Isoleucine 0.22mg Wheat
Leucine 0.432mg Wheat
Lysine 0.161mg Wheat
Methionine 0.097mg Wheat
Phenylalanine 0.3mg Wheat
Valine 0.267mg Wheat
Histidine 0.147mg Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Dandelion greens
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Wheat
228%
Dandelion greens
Minerals Daily Need Coverage Score
61%
Wheat
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.093g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 2.36g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 50)
Which food is cheaper?
Dandelion greens
Dandelion greens is cheaper (difference - $0.4)
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 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.