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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, and phosphorus, while dandelion greens are higher in vitamin A, vitamin E, calcium, vitamin B2, iron, and vitamin B6.
  • Dandelion greens' daily need coverage for vitamin A is 203% higher.
  • Dandelion greens have 64 times less selenium than wheat. Wheat has 31.9µg of selenium, while dandelion greens have 0.5µg.

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

Infographic

Wheat vs Dandelion greens infographic
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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.
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% 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% 169% 69% 0% 48% 60% 15% 5% 58% 0% 1946% 20% 19%
Contains more Vitamin B3Vitamin B3 +186%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Wheat Dandelion greens DV% diff.
Vitamin K 778.4µg 649%
Selenium 31.9µg 0.5µg 57%
Vitamin A 508µg 56%
Vitamin C 35mg 39%
Manganese 1.03mg 0.342mg 30%
Vitamin E 0.24mg 3.44mg 21%
Vitamin B2 0.03mg 0.26mg 18%
Calcium 9mg 187mg 18%
Iron 1.76mg 3.1mg 17%
Vitamin B6 0.07mg 0.251mg 14%
Zinc 1.84mg 0.41mg 13%
Phosphorus 147mg 66mg 12%
Vitamin B3 2.305mg 0.806mg 9%
Vitamin B1 0.095mg 0.19mg 8%
Potassium 164mg 397mg 7%
Carbs 27.6g 9.2g 6%
Protein 5.71g 2.7g 6%
Choline 35.3mg 6%
Folate 11µg 27µg 4%
Calories 132kcal 45kcal 4%
Copper 0.207mg 0.171mg 4%
Sodium 8mg 76mg 3%
Fiber 4.3g 3.5g 3%
Magnesium 48mg 36mg 3%
Vitamin B5 0.084mg 2%
Fats 0.83g 0.7g 0%
Net carbs 23.3g 5.7g N/A
Sugar 3.07g 0.71g N/A
Trans fat 0.002g 0g N/A
Saturated fat 0.077g 0.17g 0%
Monounsaturated fat 0.084g 0.014g 0%
Polyunsaturated fat 0.243g 0.306g 0%
Tryptophan 0.051mg 0%
Threonine 0.172mg 0%
Isoleucine 0.22mg 0%
Leucine 0.432mg 0%
Lysine 0.161mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.3mg 0%
Valine 0.267mg 0%
Histidine 0.147mg 0%

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%

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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.