Dandelion vs Kale: Nutrition & Calories Compare


Dandelion vs Kale
Nutrition Facts
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Dandelion vs Kale 100g Compare
per 100g | Dandelion | Kale |
---|---|---|
Calories | 45 | 49 |
Carbohydrates | 9.2 g | 8.75 g |
Fat | 0.7 g | 0.93 g |
Dietary fiber | 3.5 g | 3.6 g |
Protein | 2.7 g | 4.28 g |
Calcium | 187 mg | 150 mg |
Iron | 3.1 mg | 1.47 mg |
Magnessium | 36 mg | 47 mg |
Phosphorus | 66 mg | 92 mg |
Potassium | 397 mg | 491 mg |
Sodium | 76 mg | 38 mg |
Zink | 0.41 mg | 0.56 mg |
Vitaminium A | 10161 µg | 9990 µg |
Vitaminium B1 (Thiamine) | 0.19 mg | 0.11 mg |
Vitaminium B2 (riboflavin) | 0.26 mg | 0.13 mg |
Vitaminium B3 (Niacin) | 0.806 mg | 1 mg |
Vitaminium B5 | 0.084 mg | 0.091 mg |
Vitaminium B6 | 0.251 mg | 0.271 mg |
Vitaminium B9 (Folic acid) | 27 mg | 141 mg |
Vitaminium C | 35 mg | 120 mg |
Vitaminium K | 778.4 µg | 704.8 µg |
Beta karoten | 5854 mg | 5927 mg |
Discovering the Nutritional Gems: Dandelion vs. Kale
When it comes to superfoods, kale has long been the poster child of health and wellness, adored by fitness enthusiasts and health-conscious individuals alike. But there's another green contender that's been quietly rising in the ranks, often overlooked yet packed with its own impressive set of nutrients: the humble dandelion. Yes, those same plants you've likely considered a pesky weed in your garden are actually nutritional powerhouses. Let's dive into the intriguing world of dandelion and kale, shedding light on their unique benefits and how they compare in the nutritional arena.
Unveiling the Underdog: Surprising Facts About Dandelions
Before dandelions were deemed lawn invaders, they were celebrated for their medicinal properties and used in various culinary applications. Rich in vitamins A, C, and K, dandelions offer more than just a splash of yellow to your garden. Every part of the dandelion, from its roots to the petals, is edible and has been used in teas, salads, and even wines. Beyond their versatility, dandelions are known for their potential to support liver health, reduce inflammation, and aid in digestion.
The Reigning Champion: Kale's Claim to Fame
Kale has been basking in the spotlight for good reason. This leafy green is not only high in fiber but also boasts significant amounts of vitamins A, C, and K, along with calcium, iron, and antioxidants. Kale's robust nutritional profile has linked it to numerous health benefits, including improved eye health, reduced risk of heart disease, and even protection against certain cancers. Its hearty texture and earthy taste make it a favorite in smoothies, salads, and as a crispy, baked snack.
Nutritional Face-Off
When comparing the nutritional content of dandelion and kale, it's clear that both greens are healthful choices, each with their own strengths. For instance, dandelion greens slightly edge out kale in calcium and iron content, making them a great option for supporting bone health and energy levels. On the other hand, kale takes the lead in vitamins C and K, essential for immune function and blood clotting, respectively.
Moreover, both greens are low in calories but high in fiber and protein, supporting weight management and muscle repair. They are also rich in antioxidants and phytonutrients, which can protect against oxidative stress and chronic diseases. However, dandelion greens boast a higher content of vitamin A, beneficial for vision and immune function, whereas kale provides a more significant amount of vitamin B9 (folate), crucial for DNA synthesis and repair.
Conclusion: Diverse Greens for a Balanced Diet
Choosing between dandelion and kale doesn't have to be an either/or decision. Both greens offer unique nutritional benefits that can complement a balanced diet. Whether you're sipping on a dandelion root tea or munching on kale chips, incorporating a variety of leafy greens into your meals is a surefire way to boost your overall health. So, the next time you spot dandelions sprouting in your yard, consider harvesting them for your next salad or smoothie – your body will thank you!
In the end, the dandelion vs. kale debate underscores the importance of diversity in our diets. By exploring and embracing the wide array of nutritious foods available to us, we can enjoy a richer, more flavorful, and healthful eating experience.
Dandelion 100g
45kcalCalories source
- 68% CARBS.
- 20% PROTEIN
- 12% FAT
Kale 100g
49kcalCalories source
- 58% CARBS
- 28% PROTEIN
- 14% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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