Lettuce vs Dandelion: Nutrition & Calories Compare


Lettuce vs Dandelion
Nutrition Facts
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Lettuce vs Dandelion 100g Compare
per 100g | Lettuce | Dandelion |
---|---|---|
Calories | 15 | 45 |
Carbohydrates | 2.87 g | 9.2 g |
Fat | 0.15 g | 0.7 g |
Dietary fiber | 1.3 g | 3.5 g |
Protein | 1.36 g | 2.7 g |
Calcium | 36 mg | 187 mg |
Iron | 0.86 mg | 3.1 mg |
Magnessium | 13 mg | 36 mg |
Phosphorus | 29 mg | 66 mg |
Potassium | 194 mg | 397 mg |
Sodium | 28 mg | 76 mg |
Zink | 0.18 mg | 0.41 mg |
Vitaminium A | 7405 µg | 10161 µg |
Vitaminium B1 (Thiamine) | 0.07 mg | 0.19 mg |
Vitaminium B2 (riboflavin) | 0.08 mg | 0.26 mg |
Vitaminium B3 (Niacin) | 0.375 mg | 0.806 mg |
Vitaminium B5 | 0.134 mg | 0.084 mg |
Vitaminium B6 | 0.09 mg | 0.251 mg |
Vitaminium B9 (Folic acid) | 38 mg | 27 mg |
Vitaminium C | 9.2 mg | 35 mg |
Vitaminium E | 0.29 mg | 3.44 mg |
Vitaminium K | 126.3 µg | 778.4 µg |
Beta karoten | 4443 mg | 5854 mg |
Exploring the Greens: Lettuce and Dandelion
When we think about green, leafy vegetables, lettuce is often one of the first that comes to mind, celebrated for its versatility in salads, sandwiches, and wraps. On the other hand, dandelion, commonly regarded as a persistent weed in gardens, is a powerhouse of nutrition that has been used in herbal medicine for centuries. Both plants offer unique benefits and have fascinating characteristics that might surprise you.
Did You Know?
Lettuce is not just a salad staple; it has a rich history dating back to ancient Egypt, where it was cultivated not only for its leaves but also for its oil-rich seeds. Fast forward to today, and lettuce is now one of the most popular vegetables across the globe, available in a variety of types from crisp iceberg to flavorful romaine.
Dandelion, often seen as a garden nuisance, has roots (quite literally) in traditional medicine and cuisine all over the world. Every part of the dandelion—from its bright yellow flowers to its robust roots—is edible and packed with health benefits. What many consider a weed is actually a nutrient-dense plant that can be a delicious addition to meals.
A Closer Look at Nutrition
Comparing the nutritional profiles of lettuce and dandelion reveals some interesting facts. For starters, dandelion packs a more potent punch in terms of vitamins and minerals. It boasts higher levels of calcium, iron, magnesium, potassium, and vitamins A, C, E, and K compared to lettuce. For those looking to boost their nutrient intake, dandelion is a clear winner.
However, lettuce has its own set of advantages. It is lower in calories and carbohydrates, making it an excellent choice for individuals monitoring their calorie intake or following a low-carb diet. Additionally, its high water content can be refreshing and hydrating, especially during the warmer months.
Flavor and Culinary Uses
The flavors of lettuce and dandelion are as distinct as their nutritional profiles. Lettuce tends to have a mild, sometimes slightly sweet flavor, making it a versatile base for a wide range of dishes. Dandelion, however, offers a bitter taste, which can add depth and complexity to salads, soups, and stir-fries. The bitterness of dandelion greens is not for everyone, but it can be mellowed by blanching or pairing with sweeter or fattier ingredients.
Both lettuce and dandelion can elevate the nutritional value of your meals. While lettuce might be your go-to for a quick, refreshing salad, don't overlook the potential of dandelion greens to add a nutritional boost and a new flavor profile to your cooking.
Final Thoughts
Choosing between lettuce and dandelion doesn't have to be an either/or decision. Both greens have their place in a balanced diet, offering a range of nutrients and benefits. Whether you're tossing up a crisp lettuce salad or sautéing a batch of dandelion greens, incorporating a variety of leafy greens into your diet is a great way to ensure you're getting a broad spectrum of vitamins and minerals. Next time you're planning a meal, consider how you might include both lettuce and dandelion for a truly nutritious and delicious feast.
Lettuce 100g
15kcalCalories source
- 63% CARBS.
- 30% PROTEIN
- 7% FAT
Dandelion 100g
45kcalCalories source
- 68% CARBS
- 20% PROTEIN
- 12% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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