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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% 0.18% 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% 610% 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 +338600%
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

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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Dandelion greens Opinion
Calories 101kcal 45kcal Wild rice
Protein 3.99g 2.7g Wild rice
Fats 0.34g 0.7g Dandelion greens
Vitamin C 0mg 35mg Dandelion greens
Net carbs 19.54g 5.7g Wild rice
Carbs 21.34g 9.2g Wild rice
Magnesium 32mg 36mg Dandelion greens
Calcium 3mg 187mg Dandelion greens
Potassium 101mg 397mg Dandelion greens
Iron 0.6mg 3.1mg Dandelion greens
Sugar 0.73g 0.71g Dandelion greens
Fiber 1.8g 3.5g Dandelion greens
Copper 0.121mg 0.171mg Dandelion greens
Zinc 1.34mg 0.41mg Wild rice
Phosphorus 82mg 66mg Wild rice
Sodium 3mg 76mg Wild rice
Vitamin A 3IU 10161IU Dandelion greens
Vitamin A 0µg 508µg Dandelion greens
Vitamin E 0.24mg 3.44mg Dandelion greens
Manganese 0.282mg 0.342mg Dandelion greens
Selenium 0.8µg 0.5µg Wild rice
Vitamin B1 0.052mg 0.19mg Dandelion greens
Vitamin B2 0.087mg 0.26mg Dandelion greens
Vitamin B3 1.287mg 0.806mg Wild rice
Vitamin B5 0.154mg 0.084mg Wild rice
Vitamin B6 0.135mg 0.251mg Dandelion greens
Vitamin K 0.5µg 778.4µg Dandelion greens
Folate 26µg 27µg Dandelion greens
Choline 10.2mg 35.3mg Dandelion greens
Saturated Fat 0.049g 0.17g Wild rice
Monounsaturated Fat 0.05g 0.014g Wild rice
Polyunsaturated fat 0.213g 0.306g Dandelion greens
Tryptophan 0.049mg Wild rice
Threonine 0.127mg Wild rice
Isoleucine 0.167mg Wild rice
Leucine 0.276mg Wild rice
Lysine 0.17mg Wild rice
Methionine 0.119mg Wild rice
Phenylalanine 0.195mg Wild rice
Valine 0.232mg Wild rice
Histidine 0.104mg Wild rice
Fructose 0.2g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice 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
10%
Wild rice
228%
Dandelion greens
Minerals Daily Need Coverage Score
21%
Wild rice
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 73mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.121g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 0.02g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Dandelion greens
Dandelion greens is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

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.