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Dill vs. Kale — In-Depth Nutrition Comparison

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How are dill and kale different?

  • Dill is higher in iron, vitamin C, manganese, folate, vitamin B2, potassium, calcium, magnesium, and vitamin B5; however, kale is richer in vitamin A.
  • Daily need coverage for iron for dill is 71% higher.
  • Dill contains 12 times more folate than kale. While dill contains 150µg of folate, kale contains only 13µg.

Dill weed, fresh and Kale, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Dill vs Kale infographic
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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 62% 65% 247% 49% 25% 28% 8% 165% 0%
Kale
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Contains more MagnesiumMagnesium +205.6%
Contains more CalciumCalcium +188.9%
Contains more PotassiumPotassium +223.7%
Contains more IronIron +632.2%
Contains more ZincZinc +279.2%
Contains more PhosphorusPhosphorus +135.7%
Contains more ManganeseManganese +203.8%
Contains less SodiumSodium -62.3%
~equal in Copper ~0.156mg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 129% 0% 0% 15% 68% 29% 24% 43% 0% 0% 113% 0%
Kale
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin CVitamin C +107.3%
Contains more Vitamin B2Vitamin B2 +322.9%
Contains more Vitamin B3Vitamin B3 +214%
Contains more Vitamin B5Vitamin B5 +710.2%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more FolateFolate +1053.8%
Contains more Vitamin AVitamin A +76.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dill
4
3% 7% 86% 2%
Protein: 3.46 g
Fats: 1.12 g
Carbs: 7.02 g
Water: 85.95 g
Other: 2.45 g
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more ProteinProtein +82.1%
Contains more FatsFats +180%
Contains more CarbsCarbs +24.7%
Contains more OtherOther +181.6%
~equal in Water ~91.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dill
1
6% 84% 10%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.802 g
Polyunsaturated fat: Poly. Fat 0.095 g
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Contains more Mono. FatMonounsaturated fat +2573.3%
Contains less Sat. FatSaturated fat -13.3%
Contains more Poly. FatPolyunsaturated fat +103.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dill Kale DV% diff.
Vitamin K 817µg 681%
Iron 6.59mg 0.9mg 71%
Vitamin C 85mg 41mg 49%
Manganese 1.264mg 0.416mg 37%
Folate 150µg 13µg 34%
Vitamin A 386µg 681µg 33%
Vitamin B2 0.296mg 0.07mg 17%
Potassium 738mg 228mg 15%
Calcium 208mg 72mg 14%
Magnesium 55mg 18mg 9%
Vitamin B5 0.397mg 0.049mg 7%
Vitamin B3 1.57mg 0.5mg 7%
Vitamin E 0.85mg 6%
Zinc 0.91mg 0.24mg 6%
Phosphorus 66mg 28mg 5%
Vitamin B6 0.185mg 0.138mg 4%
Protein 3.46g 1.9g 3%
Sodium 61mg 23mg 2%
Monounsaturated fat 0.802g 0.03g 2%
Selenium 0.9µg 2%
Calories 43kcal 28kcal 1%
Copper 0.146mg 0.156mg 1%
Fats 1.12g 0.4g 1%
Polyunsaturated fat 0.095g 0.193g 1%
Carbs 7.02g 5.63g 0%
Net carbs 4.92g 3.63g N/A
Sugar 1.25g N/A
Fiber 2.1g 2g 0%
Vitamin B1 0.058mg 0.053mg 0%
Saturated fat 0.06g 0.052g 0%
Choline 0.4mg 0%
Tryptophan 0.014mg 0.023mg 0%
Threonine 0.068mg 0.085mg 0%
Isoleucine 0.195mg 0.114mg 0%
Leucine 0.159mg 0.133mg 0%
Lysine 0.246mg 0.114mg 0%
Methionine 0.011mg 0.018mg 0%
Phenylalanine 0.065mg 0.097mg 0%
Valine 0.154mg 0.104mg 0%
Histidine 0.071mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dill Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
54%
Dill
193%
Kale
Minerals Daily Need Coverage Score
69%
Dill
22%
Kale

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Kale
Kale is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 15)
Which food is cheaper?
Kale
Kale is cheaper (difference - $2)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 1.25g)
Which food is richer in minerals?
Dill
Dill is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.