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Dill vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between dill and marrow-stem Kale?

  • Dill is richer in iron, vitamin C, vitamin A, manganese, potassium, vitamin B2, copper, magnesium, and zinc, yet marrow-stem Kale is richer in fiber.
  • Dill's daily need coverage for iron is 77% higher.
  • Dill has 4 times more zinc than marrow-stem Kale. Dill has 0.91mg of zinc, while marrow-stem Kale has 0.21mg.
  • Dill has a lower glycemic index than marrow-stem Kale.

We used Dill weed, fresh and Collards, raw types in this comparison.

Infographic

Dill vs Marrow-stem Kale 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +103.7%
Contains more PotassiumPotassium +246.5%
Contains more IronIron +1302.1%
Contains more CopperCopper +217.4%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +164%
Contains more ManganeseManganese +92.1%
Contains more CalciumCalcium +11.5%
Contains less SodiumSodium -72.1%

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
7
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%
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +140.8%
Contains more Vitamin AVitamin A +53.8%
Contains more Vitamin B2Vitamin B2 +127.7%
Contains more Vitamin B3Vitamin B3 +111.6%
Contains more Vitamin B5Vitamin B5 +48.7%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more FolateFolate +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dill Marrow-stem Kale DV% diff.
Vitamin K 437.1µg 364%
Iron 6.59mg 0.47mg 77%
Vitamin C 85mg 35.3mg 55%
Manganese 1.264mg 0.658mg 26%
Vitamin E 2.26mg 15%
Vitamin A 386µg 251µg 15%
Potassium 738mg 213mg 15%
Vitamin B2 0.296mg 0.13mg 13%
Copper 0.146mg 0.046mg 11%
Fiber 2.1g 4g 8%
Magnesium 55mg 27mg 7%
Zinc 0.91mg 0.21mg 6%
Phosphorus 66mg 25mg 6%
Vitamin B3 1.57mg 0.742mg 5%
Folate 150µg 129µg 5%
Choline 23.2mg 4%
Vitamin B5 0.397mg 0.267mg 3%
Vitamin B6 0.185mg 0.165mg 2%
Calcium 208mg 232mg 2%
Monounsaturated fat 0.802g 0.03g 2%
Sodium 61mg 17mg 2%
Selenium 1.3µg 2%
Calories 43kcal 32kcal 1%
Protein 3.46g 3.02g 1%
Carbs 7.02g 5.42g 1%
Fats 1.12g 0.61g 1%
Polyunsaturated fat 0.095g 0.201g 1%
Net carbs 4.92g 1.42g N/A
Sugar 0.46g N/A
Vitamin B1 0.058mg 0.054mg 0%
Saturated fat 0.06g 0.055g 0%
Tryptophan 0.014mg 0.031mg 0%
Threonine 0.068mg 0.086mg 0%
Isoleucine 0.195mg 0.1mg 0%
Leucine 0.159mg 0.151mg 0%
Lysine 0.246mg 0.117mg 0%
Methionine 0.011mg 0.033mg 0%
Phenylalanine 0.065mg 0.087mg 0%
Valine 0.154mg 0.12mg 0%
Histidine 0.071mg 0.047mg 0%

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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +14.6%
Contains more FatsFats +83.6%
Contains more CarbsCarbs +29.5%
Contains more OtherOther +84.2%
~equal in Water ~89.62g

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +2573.3%
Contains more Poly. FatPolyunsaturated fat +111.6%
~equal in Saturated fat ~0.055g

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.