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  6. Winter squash vs. Dandelion greens

Winter squash vs. Dandelion greens — In-Depth Nutrition Comparison

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Differences between Winter squash and Dandelion greens

  • Winter squash contains less Vitamin K, Iron, Vitamin C, Vitamin A RAE, Vitamin E , Calcium, Vitamin B2, Vitamin B1, Copper, and Vitamin B6 than Dandelion greens.
  • Dandelion greens' daily need coverage for Vitamin K is 645% higher.

The food types used in this comparison are Squash, winter, all varieties, cooked, baked, without salt and Dandelion greens, raw.

Infographic

Winter squash 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.
Winter squash
Winter squash
1
:
9
Dandelion greens
Dandelion greens
Contains less Sodium -98.7%
Contains more Calcium +750%
Contains more Iron +604.5%
Contains more Magnesium +176.9%
Contains more Phosphorus +247.4%
Contains more Potassium +64.7%
Contains more Zinc +86.4%
Contains more Copper +108.5%
Contains more Manganese +82.9%
Contains more Selenium +25%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Dandelion greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 57% 117% 26% 29% 36% 10% 12% 57% 45% 3%
Contains less Sodium -98.7%
Contains more Calcium +750%
Contains more Iron +604.5%
Contains more Magnesium +176.9%
Contains more Phosphorus +247.4%
Contains more Potassium +64.7%
Contains more Zinc +86.4%
Contains more Copper +108.5%
Contains more Manganese +82.9%
Contains more Selenium +25%

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.
Winter squash
Winter squash
1
:
9
Dandelion greens
Dandelion greens
Contains more Vitamin B5 +178.6%
Contains more Vitamin A +94.5%
Contains more Vitamin E +2766.7%
Contains more Vitamin C +264.6%
Contains more Vitamin B1 +1087.5%
Contains more Vitamin B2 +288.1%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B6 +55.9%
Contains more Folate +35%
Contains more Vitamin K +17590.9%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
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 B5 +178.6%
Contains more Vitamin A +94.5%
Contains more Vitamin E +2766.7%
Contains more Vitamin C +264.6%
Contains more Vitamin B1 +1087.5%
Contains more Vitamin B2 +288.1%
Contains more Vitamin B3 +62.8%
Contains more Vitamin B6 +55.9%
Contains more Folate +35%
Contains more Vitamin K +17590.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
1
:
4
Dandelion greens
Dandelion greens
Contains more Protein +203.4%
Contains more Fats +100%
Contains more Other +157.1%
Equal in Carbs - 9.2
Equal in Water - 85.6
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 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 +203.4%
Contains more Fats +100%
Contains more Other +157.1%
Equal in Carbs - 9.2
Equal in Water - 85.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Dandelion greens
Dandelion greens
Contains less Saturated Fat -57.6%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +108.2%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 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 -57.6%
Contains more Monounsaturated Fat +85.7%
Contains more Polyunsaturated fat +108.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winter squash 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 Winter squash Dandelion greens Opinion
Net carbs 6.05g 5.7g Winter squash
Protein 0.89g 2.7g Dandelion greens
Fats 0.35g 0.7g Dandelion greens
Carbs 8.85g 9.2g Dandelion greens
Calories 37kcal 45kcal Dandelion greens
Sugar 3.3g 0.71g Dandelion greens
Fiber 2.8g 3.5g Dandelion greens
Calcium 22mg 187mg Dandelion greens
Iron 0.44mg 3.1mg Dandelion greens
Magnesium 13mg 36mg Dandelion greens
Phosphorus 19mg 66mg Dandelion greens
Potassium 241mg 397mg Dandelion greens
Sodium 1mg 76mg Winter squash
Zinc 0.22mg 0.41mg Dandelion greens
Copper 0.082mg 0.171mg Dandelion greens
Manganese 0.187mg 0.342mg Dandelion greens
Selenium 0.4µg 0.5µg Dandelion greens
Vitamin A 5223IU 10161IU Dandelion greens
Vitamin A RAE 261µg 508µg Dandelion greens
Vitamin E 0.12mg 3.44mg Dandelion greens
Vitamin C 9.6mg 35mg Dandelion greens
Vitamin B1 0.016mg 0.19mg Dandelion greens
Vitamin B2 0.067mg 0.26mg Dandelion greens
Vitamin B3 0.495mg 0.806mg Dandelion greens
Vitamin B5 0.234mg 0.084mg Winter squash
Vitamin B6 0.161mg 0.251mg Dandelion greens
Folate 20µg 27µg Dandelion greens
Vitamin K 4.4µg 778.4µg Dandelion greens
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.072g 0.17g Winter squash
Monounsaturated Fat 0.026g 0.014g Winter squash
Polyunsaturated fat 0.147g 0.306g Dandelion greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winter squash Dandelion greens
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
38%
Winter squash
246%
Dandelion greens
Minerals Daily Need Coverage Score
12%
Winter squash
39%
Dandelion greens

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 75mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.098g)
Which food is lower in Sugar?
Dandelion greens
Dandelion greens is lower in Sugar (difference - 2.59g)
Which food is lower in glycemic index?
Dandelion greens
Dandelion greens is lower in glycemic index (difference - 13)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.