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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, Manganese, Potassium, Vitamin A, 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.

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

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Dill vs Marrow-stem 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +1302.1%
Contains more Potassium +246.5%
Contains more Magnesium +103.7%
Contains more Copper +217.4%
Contains more Zinc +333.3%
Contains more Phosphorus +164%
Contains more Calcium +11.5%
Contains less Sodium -72.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 248% 63% 66% 40% 49% 25% 29% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +1302.1%
Contains more Potassium +246.5%
Contains more Magnesium +103.7%
Contains more Copper +217.4%
Contains more Zinc +333.3%
Contains more Phosphorus +164%
Contains more Calcium +11.5%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
Dill
8
:
Contains more Vitamin C +140.8%
Contains more Vitamin A +53.8%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B3 +111.6%
Contains more Vitamin B5 +48.7%
Contains more Vitamin B6 +12.1%
Contains more Folate +16.3%
Equal in Vitamin B1 - 0.054
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 464% 0% 0% 15% 69% 30% 24% 43% 0% 0% 113%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin C +140.8%
Contains more Vitamin A +53.8%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B3 +111.6%
Contains more Vitamin B5 +48.7%
Contains more Vitamin B6 +12.1%
Contains more Folate +16.3%
Equal in Vitamin B1 - 0.054

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
86
Dill
147
Marrow-stem Kale
Mineral Summary Score
65
Dill
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
21%
Dill
18%
Marrow-stem Kale
Carbohydrates
7%
Dill
5%
Marrow-stem Kale
Fats
5%
Dill
3%
Marrow-stem Kale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dill Marrow-stem Kale
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dill Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Dill
Dill is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Dill
Dill is relatively richer in minerals
Which food is richer in vitamins?
Dill
Dill is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Dill Marrow-stem Kale Opinion
Calories 43 32 Dill
Protein 3.46 3.02 Dill
Fats 1.12 0.61 Dill
Vitamin C 85 35.3 Dill
Carbs 7.02 5.42 Dill
Cholesterol 0 0
Vitamin D 0 0
Iron 6.59 0.47 Dill
Calcium 208 232 Marrow-stem Kale
Potassium 738 213 Dill
Magnesium 55 27 Dill
Sugar 0.46 Dill
Fiber 2.1 4 Marrow-stem Kale
Copper 0.146 0.046 Dill
Zinc 0.91 0.21 Dill
Starch
Phosphorus 66 25 Dill
Sodium 61 17 Marrow-stem Kale
Vitamin A 7718 5019 Dill
Vitamin E 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.058 0.054 Dill
Vitamin B2 0.296 0.13 Dill
Vitamin B3 1.57 0.742 Dill
Vitamin B5 0.397 0.267 Dill
Vitamin B6 0.185 0.165 Dill
Vitamin B12 0 0
Vitamin K 437.1 Marrow-stem Kale
Folate 150 129 Dill
Trans Fat 0 0
Saturated Fat 0.06 0.055 Marrow-stem Kale
Monounsaturated Fat 0.802 0.03 Dill
Polyunsaturated fat 0.095 0.201 Marrow-stem Kale
Tryptophan 0.014 0.031 Marrow-stem Kale
Threonine 0.068 0.086 Marrow-stem Kale
Isoleucine 0.195 0.1 Dill
Leucine 0.159 0.151 Dill
Lysine 0.246 0.117 Dill
Methionine 0.011 0.033 Marrow-stem Kale
Phenylalanine 0.065 0.087 Marrow-stem Kale
Valine 0.154 0.12 Dill
Histidine 0.071 0.047 Dill
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.