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Dill vs Mustard Greens - In-Depth Nutrition Comparison

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A recap on differences between Dill and Mustard Greens

  • Mustard Greens have less Iron, Folate, Vitamin A RAE, Vitamin C, Vitamin B2, Potassium, Calcium, Zinc, and Magnesium.
  • Dill covers your daily Iron needs 62% more than Mustard Greens.
  • Mustard Greens contain 13 times less Folate than Dill. Dill contains 150µg of Folate, while Mustard Greens contain 12µg.

Food varieties used in this article are Dill weed, fresh and Mustard greens, raw.

Infographic

Dill vs Mustard Greens 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 Calcium +80.9%
Contains more Iron +301.8%
Contains more Magnesium +71.9%
Contains more Phosphorus +13.8%
Contains more Potassium +92.2%
Contains more Zinc +264%
Contains less Sodium -67.2%
Contains more Copper +13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 63% 248% 40% 29% 66% 8% 25% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Contains more Calcium +80.9%
Contains more Iron +301.8%
Contains more Magnesium +71.9%
Contains more Phosphorus +13.8%
Contains more Potassium +92.2%
Contains more Zinc +264%
Contains less Sodium -67.2%
Contains more Copper +13%

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
7
:
Contains more Vitamin A +155.2%
Contains more Vitamin C +21.4%
Contains more Vitamin B2 +169.1%
Contains more Vitamin B3 +96.3%
Contains more Vitamin B5 +89%
Contains more Folate +1150%
Contains more Vitamin B1 +37.9%
Equal in Vitamin B6 - 0.18
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 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Contains more Vitamin A +155.2%
Contains more Vitamin C +21.4%
Contains more Vitamin B2 +169.1%
Contains more Vitamin B3 +96.3%
Contains more Vitamin B5 +89%
Contains more Folate +1150%
Contains more Vitamin B1 +37.9%
Equal in Vitamin B6 - 0.18

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 Mustard Greens
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

All nutrients comparison - raw data values

Nutrient Dill Mustard Greens Opinion
Net carbs 4.92g 1.47g Dill
Protein 3.46g 2.86g Dill
Fats 1.12g 0.42g Dill
Carbs 7.02g 4.67g Dill
Calories 43kcal 27kcal Dill
Starch g g
Fructose g g
Sugar g 1.32g Dill
Fiber 2.1g 3.2g Mustard Greens
Calcium 208mg 115mg Dill
Iron 6.59mg 1.64mg Dill
Magnesium 55mg 32mg Dill
Phosphorus 66mg 58mg Dill
Potassium 738mg 384mg Dill
Sodium 61mg 20mg Mustard Greens
Zinc 0.91mg 0.25mg Dill
Copper 0.146mg 0.165mg Mustard Greens
Vitamin A 7718IU 3024IU Dill
Vitamin E mg 2.01mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 70mg Dill
Vitamin B1 0.058mg 0.08mg Mustard Greens
Vitamin B2 0.296mg 0.11mg Dill
Vitamin B3 1.57mg 0.8mg Dill
Vitamin B5 0.397mg 0.21mg Dill
Vitamin B6 0.185mg 0.18mg Dill
Folate 150µg 12µg Dill
Vitamin B12 0µg 0µg
Vitamin K µg 257.5µg Mustard Greens
Tryptophan 0.014mg mg Dill
Threonine 0.068mg mg Dill
Isoleucine 0.195mg mg Dill
Leucine 0.159mg mg Dill
Lysine 0.246mg mg Dill
Methionine 0.011mg mg Dill
Phenylalanine 0.065mg mg Dill
Valine 0.154mg mg Dill
Histidine 0.071mg mg Dill
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.06g 0.01g Mustard Greens
Monounsaturated Fat 0.802g 0.092g Dill
Polyunsaturated fat 0.095g 0.038g Dill

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dill Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
102
Mustard Greens
Mineral Summary Score
65
Dill
30
Mustard Greens

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
17%
Mustard Greens
Carbohydrates
7%
Dill
5%
Mustard Greens
Fats
5%
Dill
2%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $0.6)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 1.32g)
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)

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.