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  6. Wild rice vs. Dandelion greens

Wild rice vs. Dandelion greens — In-Depth Nutrition Comparison

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What are the main differences between wild rice and dandelion greens?

  • Dandelion greens have more vitamin K, vitamin A, vitamin C, iron, vitamin E, calcium, vitamin B2, vitamin B1, vitamin B6, and potassium than wild rice.
  • Dandelion greens' daily need coverage for vitamin K is 648% higher.

We used Wild rice, cooked and Dandelion greens, raw types in this comparison.

Infographic

Wild rice 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
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 ZincZinc +226.8%
Contains more PhosphorusPhosphorus +24.2%
Contains less SodiumSodium -96.1%
Contains more SeleniumSelenium +60%
Contains more MagnesiumMagnesium +12.5%
Contains more CalciumCalcium +6133.3%
Contains more PotassiumPotassium +293.1%
Contains more IronIron +416.7%
Contains more CopperCopper +41.3%
Contains more ManganeseManganese +21.3%

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.
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% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
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 +59.7%
Contains more Vitamin B5Vitamin B5 +83.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1333.3%
Contains more Vitamin B1Vitamin B1 +265.4%
Contains more Vitamin B2Vitamin B2 +198.9%
Contains more Vitamin B6Vitamin B6 +85.9%
Contains more Vitamin KVitamin K +155580%
Contains more CholineCholine +246.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~27µg

All nutrients comparison - raw data values

Nutrient Wild rice Dandelion greens DV% diff.
Vitamin K 0.5µg 778.4µg 648%
Vitamin A 0µg 508µg 56%
Vitamin C 0mg 35mg 39%
Iron 0.6mg 3.1mg 31%
Vitamin E 0.24mg 3.44mg 21%
Calcium 3mg 187mg 18%
Vitamin B2 0.087mg 0.26mg 13%
Vitamin B1 0.052mg 0.19mg 12%
Potassium 101mg 397mg 9%
Vitamin B6 0.135mg 0.251mg 9%
Zinc 1.34mg 0.41mg 8%
Fiber 1.8g 3.5g 7%
Copper 0.121mg 0.171mg 6%
Choline 10.2mg 35.3mg 5%
Carbs 21.34g 9.2g 4%
Vitamin B3 1.287mg 0.806mg 3%
Protein 3.99g 2.7g 3%
Calories 101kcal 45kcal 3%
Manganese 0.282mg 0.342mg 3%
Sodium 3mg 76mg 3%
Phosphorus 82mg 66mg 2%
Polyunsaturated fat 0.213g 0.306g 1%
Vitamin B5 0.154mg 0.084mg 1%
Magnesium 32mg 36mg 1%
Fats 0.34g 0.7g 1%
Saturated fat 0.049g 0.17g 1%
Selenium 0.8µg 0.5µg 1%
Net carbs 19.54g 5.7g N/A
Sugar 0.73g 0.71g N/A
Folate 26µg 27µg 0%
Monounsaturated fat 0.05g 0.014g 0%
Tryptophan 0.049mg 0%
Threonine 0.127mg 0%
Isoleucine 0.167mg 0%
Leucine 0.276mg 0%
Lysine 0.17mg 0%
Methionine 0.119mg 0%
Phenylalanine 0.195mg 0%
Valine 0.232mg 0%
Histidine 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 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 +47.8%
Contains more CarbsCarbs +132%
Contains more FatsFats +105.9%
Contains more WaterWater +15.8%
Contains more OtherOther +350%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.049 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.213 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 -71.2%
Contains more Mono. FatMonounsaturated fat +257.1%
Contains more Poly. FatPolyunsaturated fat +43.7%

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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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.