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Dill vs. Spinach — In-Depth Nutrition Comparison

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Summary of differences between Dill and Spinach

  • Dill has more Vitamin C, Iron, Manganese, Potassium, Calcium, Vitamin B3, Vitamin B5, and Monounsaturated Fat, however, Spinach is higher in Vitamin A RAE, and Magnesium.
  • Dill covers your daily need of Vitamin C 84% more than Spinach.
  • Dill has 134 times more Monounsaturated Fat than Spinach. While Dill has 0.802g of Monounsaturated Fat, Spinach has only 0.006g.

These are the specific foods used in this comparison Dill weed, fresh and Spinach, cooked, boiled, drained, without salt.

Infographic

Dill vs Spinach infographic
Infographic link

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.
Dill
7
:
Contains more Calcium +52.9%
Contains more Iron +84.6%
Contains more Phosphorus +17.9%
Contains more Potassium +58.4%
Contains less Sodium -12.9%
Contains more Zinc +19.7%
Contains more Manganese +35.2%
Contains more Magnesium +58.2%
Contains more Copper +19.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 63% 248% 40% 29% 66% 8% 25% 49% 165% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains more Calcium +52.9%
Contains more Iron +84.6%
Contains more Phosphorus +17.9%
Contains more Potassium +58.4%
Contains less Sodium -12.9%
Contains more Zinc +19.7%
Contains more Manganese +35.2%
Contains more Magnesium +58.2%
Contains more Copper +19.2%

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.
Dill
5
:
Contains more Vitamin C +767.3%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +220.4%
Contains more Vitamin B5 +173.8%
Contains more Vitamin A +35.8%
Contains more Vitamin B1 +63.8%
Contains more Vitamin B6 +30.8%
Equal in Folate - 146
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 464% 0% 0% 284% 15% 69% 30% 24% 43% 113% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +767.3%
Contains more Vitamin B2 +25.4%
Contains more Vitamin B3 +220.4%
Contains more Vitamin B5 +173.8%
Contains more Vitamin A +35.8%
Contains more Vitamin B1 +63.8%
Contains more Vitamin B6 +30.8%
Equal in Folate - 146

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dill
4
:
Contains more Protein +16.5%
Contains more Fats +330.8%
Contains more Carbs +87.2%
Contains more Other +35.4%
Equal in Water - 91.21
3% 7% 86% 2%
Protein: 3.46 g
Fats: 1.12 g
Carbs: 7.02 g
Water: 85.95 g
Other: 2.45 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 Protein +16.5%
Contains more Fats +330.8%
Contains more Carbs +87.2%
Contains more Other +35.4%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dill
1
:
Contains more Monounsaturated Fat +13266.7%
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +14.7%
6% 84% 10%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.802 g
Polyunsaturated fat: 0.095 g
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +13266.7%
Contains less Saturated Fat -28.3%
Contains more Polyunsaturated fat +14.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dill Spinach
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dill Spinach Opinion
Net carbs 4.92g 1.35g Dill
Protein 3.46g 2.97g Dill
Fats 1.12g 0.26g Dill
Carbs 7.02g 3.75g Dill
Calories 43kcal 23kcal Dill
Sugar 0.43g Dill
Fiber 2.1g 2.4g Spinach
Calcium 208mg 136mg Dill
Iron 6.59mg 3.57mg Dill
Magnesium 55mg 87mg Spinach
Phosphorus 66mg 56mg Dill
Potassium 738mg 466mg Dill
Sodium 61mg 70mg Dill
Zinc 0.91mg 0.76mg Dill
Copper 0.146mg 0.174mg Spinach
Manganese 1.264mg 0.935mg Dill
Selenium 1.5µg Spinach
Vitamin A 7718IU 10481IU Spinach
Vitamin A RAE 386µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 85mg 9.8mg Dill
Vitamin B1 0.058mg 0.095mg Spinach
Vitamin B2 0.296mg 0.236mg Dill
Vitamin B3 1.57mg 0.49mg Dill
Vitamin B5 0.397mg 0.145mg Dill
Vitamin B6 0.185mg 0.242mg Spinach
Folate 150µg 146µg Dill
Vitamin K 493.6µg Spinach
Tryptophan 0.014mg 0.04mg Spinach
Threonine 0.068mg 0.127mg Spinach
Isoleucine 0.195mg 0.152mg Dill
Leucine 0.159mg 0.231mg Spinach
Lysine 0.246mg 0.182mg Dill
Methionine 0.011mg 0.055mg Spinach
Phenylalanine 0.065mg 0.134mg Spinach
Valine 0.154mg 0.168mg Spinach
Histidine 0.071mg 0.066mg Dill
Saturated Fat 0.06g 0.043g Spinach
Monounsaturated Fat 0.802g 0.006g Dill
Polyunsaturated fat 0.095g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dill Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
86%
Dill
183%
Spinach
Minerals Daily Need Coverage Score
69%
Dill
52%
Spinach

Comparison summary

Which food is lower in Saturated Fat?
Spinach
Spinach is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Dill
Dill contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Dill
Dill is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dill - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172233/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.