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  6. Dandelion greens vs. Spinach, cooked, boiled, drained, with salt

Dandelion greens vs. Spinach, cooked, boiled, drained, with salt — In-Depth Nutrition Comparison

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Differences between dandelion greens and spinach, cooked, boiled, drained, with salt

  • Dandelion greens have more vitamin K, vitamin C, vitamin E, and vitamin B1, while spinach, cooked, boiled, drained, with salt has more folate, manganese, magnesium, vitamin A, and iron.
  • Dandelion greens' daily need coverage for vitamin K is 237% higher.
  • Spinach, cooked, boiled, drained, with salt contains 4 times less vitamin C than dandelion greens. Dandelion greens contain 35mg of vitamin C, while spinach, cooked, boiled, drained, with salt contains 9.8mg.
  • The amount of sodium in dandelion greens is lower.

The food types used in this comparison are Dandelion greens, raw and Spinach, cooked, boiled, drained, with salt.

Infographic

Dandelion greens vs Spinach, cooked, boiled, drained, with salt 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 40% 122% 8.2%
Contains more CalciumCalcium +37.5%
Contains more PhosphorusPhosphorus +17.9%
Contains less SodiumSodium -75.2%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +15.2%
Contains more ZincZinc +85.4%
Contains more ManganeseManganese +173.4%
Contains more SeleniumSelenium +200%
~equal in Copper ~0.174mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 117% 0% 169% 69% 48% 60% 15% 5% 58% 0% 1946% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 175% 42% 24% 54% 9.2% 8.7% 56% 0% 1234% 110%
Contains more Vitamin CVitamin C +257.1%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +64.5%
Contains more Vitamin KVitamin K +57.7%
Contains more Vitamin B5Vitamin B5 +72.6%
Contains more FolateFolate +440.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~524µg
~equal in Vitamin B2 ~0.236mg
~equal in Vitamin B6 ~0.242mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dandelion greens Spinach, cooked, boiled, drained, with salt DV% diff.
Vitamin K 778.4µg 493.6µg 237%
Folate 27µg 146µg 30%
Vitamin C 35mg 9.8mg 28%
Manganese 0.342mg 0.935mg 26%
Magnesium 36mg 87mg 12%
Sodium 76mg 306mg 10%
Vitamin E 3.44mg 2.08mg 9%
Vitamin B1 0.19mg 0.095mg 8%
Iron 3.1mg 3.57mg 6%
Calcium 187mg 136mg 5%
Fiber 3.5g 2.4g 4%
Zinc 0.41mg 0.76mg 3%
Choline 35.3mg 19.7mg 3%
Carbs 9.2g 3.75g 2%
Potassium 397mg 466mg 2%
Vitamin A 508µg 524µg 2%
Selenium 0.5µg 1.5µg 2%
Vitamin B2 0.26mg 0.236mg 2%
Vitamin B3 0.806mg 0.49mg 2%
Calories 45kcal 23kcal 1%
Protein 2.7g 2.97g 1%
Fats 0.7g 0.26g 1%
Phosphorus 66mg 56mg 1%
Vitamin B5 0.084mg 0.145mg 1%
Vitamin B6 0.251mg 0.242mg 1%
Saturated fat 0.17g 0.043g 1%
Polyunsaturated fat 0.306g 0.109g 1%
Protein per 100 calories 6g 13g N/A
Calories per 10 g protein 167kcal 77kcal N/A
Weight per 100 calories 222g 435g N/A
Net carbs 5.7g 1.35g N/A
Sugar 0.71g 0.43g N/A
Copper 0.171mg 0.174mg 0%
Monounsaturated fat 0.014g 0.006g 0%
Tryptophan 0.04mg 0%
Threonine 0.127mg 0%
Isoleucine 0.152mg 0%
Leucine 0.231mg 0%
Lysine 0.182mg 0%
Methionine 0.055mg 0%
Phenylalanine 0.134mg 0%
Valine 0.168mg 0%
Histidine 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86% 2%
Protein: 2.7 g
Fats: 0.7 g
Carbs: 9.2 g
Water: 85.6 g
Other: 1.8 g
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more FatsFats +169.2%
Contains more CarbsCarbs +145.3%
~equal in Protein ~2.97g
~equal in Water ~91.21g
~equal in Other ~1.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 3% 62%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.306 g
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +133.3%
Contains more Poly. FatPolyunsaturated fat +180.7%
Contains less Sat. FatSaturated fat -74.7%

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. Dandelion greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169226/nutrients
  2. Spinach, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170531/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.