Dandelion vs Kale: Nutrition Showdown

Where is more calories, protein, carbs - what is more healthy?

Dandelion - calories, kcal, weight, nutrition

Kale vs. Dandelion

Dandelion and kale are two of eafy green vegetables. They are both packed with nutrients and have a variety of health benefits.

Dandelion is a rich source of vitamins A, C, and K, as well as calcium, iron, and potassium. It has a slightly bitter taste and is often used in salads or as a garnish.

Kale is a member of the cabbage family and is a good source of vitamins C and K. It has a milder flavor than dandelion and can be used in soups, stews, or sautéed as a side dish.

Both dandelion and kale are low in calories and fat, and high in fiber. They are also good sources of antioxidants and phytonutrients.

Dandelion greens may have slightly more health benefits than kale, but both are excellent choices for a healthy diet.

Dandelion - calories, kcal, weight, nutrition

Kale vs Dandelion: Nutrition Comparison

per 100gDandelionKale
Calories45 49
Carbohydrates9.2 g8.75 g
Fat0.7 g0.93 g
Dietary fiber3.5 g3.6 g
Protein2.7 g4.28 g
Calcium187 mg150 mg
Iron3.1 mg1.47 mg
Magnessium36 mg47 mg
Phosphorus66 mg92 mg
Potassium397 mg491 mg
Sodium76 mg38 mg
Zink0.41 mg0.56 mg
Vitaminium B1 (Thiamine)0.19 mg0.11 mg
Vitaminium B2 (riboflavin)0.26 mg0.13 mg
Vitaminium B3 (Niacin)0.806 mg1 mg
Vitaminium B50.084 mg0.091 mg
Vitaminium B60.251 mg0.271 mg
Vitaminium B9 (Folic acid)27 mg141 mg
Vitaminium C35 mg120 mg
Vitaminium K778.4 mg704.8 mg
Beta karoten5854 mg5927 mg

Less Calories in Dandelion

At first glance, you can see that in dandelion is just a little less calories than in kale.

Dandelion has 45 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 9%.

In dandelion and in kale most calories came from carbs.

See tables below to compare dandelion with kale in details.

Dandelion And Kale Nutrition Difference

  • Calories:
    kale - 9% more than dandelion
  • Carbohydrates:
    dandelion - 5% more than kale
  • Fat:
    kale - 33% more than dandelion
  • Dietary fiber:
    kale - 3% more than dandelion
  • Protein:
    kale - 59% more than dandelion

Less protein in dandelion

It is aslo easy to see see that in dandelion is less protein than in kale.

There is 4.28g per 100g of kale and 2.7g per 100g of dandelion so using simple math we can see that difference is about 59%.

More carbohydrates in dandelion

In dandelion is more carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 9.2g/100g in dandelion so let me do the math for you again - difference is about 5%.

Less fat in dandelion

In dandelion is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.7g/100g in dandelion. In this case difference is about 33%.


  • Calories45
  • Carbohydrates9.2 g
  • Fat0.7 g
  • Dietary fiber3.5 g
  • Protein2.7 g
Dandelion calories per:
| ounce | handfull | tablespoon | bunch | cup | chopped

Calories source

  • 68% CARBS.
  • 20% PROTEIN
  • 12% FAT


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
| ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs dandelion

  • Vitaminium B1 (Thiamine):
    dandelion - 73% more than kale
  • Vitaminium B2 (riboflavin):
    dandelion - 100% more than kale
  • Vitaminium B3 (Niacin):
    kale - 24% more than dandelion
  • Vitaminium B5:
    kale - 8% more than dandelion
  • Vitaminium B6:
    kale - 8% more than dandelion
  • Vitaminium B9 (Folic acid):
    kale - 422% more than dandelion
  • Vitaminium C:
    kale - 243% more than dandelion
  • Vitaminium K:
    dandelion - 10% more than kale
  • Beta karoten:
    kale - 1% more than dandelion

Minerals: dandelion vs kale

  • Calcium:
    dandelion - 25% more than kale
  • Iron:
    dandelion - 111% more than kale
  • Magnessium:
    kale - 31% more than dandelion
  • Phosphorus:
    kale - 39% more than dandelion
  • Potassium:
    kale - 24% more than dandelion
  • Sodium:
    dandelion - 100% more than kale
  • Zink:
    kale - 37% more than dandelion
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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