Dandelion Greens vs Red Lettuce – Which is Healthier?

Our Verdict

When comparing dandelion greens to red lettuce, we picked the dandelion greens.

Why?

It wasn’t close, despite the continuing search for a somewhat bitter salad leaf that might be able to compete!

In terms of macros, dandelion greens have more than 3.5x the fiber, as well as more carbs and protein, not that people are probably eating them for those things. In any case, a clear win for dandelions, being the most nutritionally dense in this category.

In the category of vitamins, dandelion greens have more of vitamins A, B1, B2, B3, B6, B7, C, E, and K, while red lettuce has more of vitamins B5 and B9. Another easy win for dandelions, even before considering just how good they are at delivering vitamin K in particular (a 55g cup of dandelion leaves gives 3.5x the recommended daily amount of vitamin K).

Looking at minerals, dandelion greens have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while red lettuce has more selenium. One more very clear win for dandelions.

When it comes to polyphenols, both are good, but dandelion greens are next-level good with about 15x more in total, meaning another very convincing win for dandelions here.

Adding up the sections makes for an overwhelming win for dandelion greens; by all means enjoy either or both though; diversity is best!

Want to learn more?

You might like:

Dandelion: Time For Evidence On Its Benefits? ← for more than just its nutritional qualities

Enjoy!