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Dill vs Spinach - In-Depth Nutrition Comparison

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Important differences between Dill and Spinach

  • Dill has more Vitamin C, Iron, Manganese, Calcium, Vitamin B2, Vitamin B5, and Potassium, however Spinach has more Folate, Vitamin A RAE, and Magnesium.
  • Dill's daily need coverage for Vitamin C is 63% more.
  • Dill has 6 times more Vitamin B5 than Spinach. Dill has 0.397mg of Vitamin B5, while Spinach has 0.065mg.

The food varieties used in the comparison are Dill weed, fresh and Spinach, raw.

Infographic

Dill vs Spinach 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
Dill
7
:
Contains more Calcium +110.1%
Contains more Iron +143.2%
Contains more Phosphorus +34.7%
Contains more Potassium +32.3%
Contains less Sodium -22.8%
Contains more Zinc +71.7%
Contains more Copper +12.3%
Contains more Magnesium +43.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 63% 248% 40% 29% 66% 8% 25% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Contains more Calcium +110.1%
Contains more Iron +143.2%
Contains more Phosphorus +34.7%
Contains more Potassium +32.3%
Contains less Sodium -22.8%
Contains more Zinc +71.7%
Contains more Copper +12.3%
Contains more Magnesium +43.6%

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
4
:
Contains more Vitamin C +202.5%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +510.8%
Contains more Vitamin A +21.5%
Contains more Vitamin B1 +34.5%
Contains more Folate +29.3%
Equal in Vitamin B6 - 0.195
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 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin C +202.5%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +510.8%
Contains more Vitamin A +21.5%
Contains more Vitamin B1 +34.5%
Contains more Folate +29.3%
Equal in Vitamin B6 - 0.195

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 Spinach
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dill Spinach Opinion
Net carbs 4.92g 1.43g Dill
Protein 3.46g 2.86g Dill
Fats 1.12g 0.39g Dill
Carbs 7.02g 3.63g Dill
Calories 43kcal 23kcal Dill
Starch g g
Fructose g 0.15g Spinach
Sugar g 0.42g Dill
Fiber 2.1g 2.2g Spinach
Calcium 208mg 99mg Dill
Iron 6.59mg 2.71mg Dill
Magnesium 55mg 79mg Spinach
Phosphorus 66mg 49mg Dill
Potassium 738mg 558mg Dill
Sodium 61mg 79mg Dill
Zinc 0.91mg 0.53mg Dill
Copper 0.146mg 0.13mg Dill
Vitamin A 7718IU 9377IU Spinach
Vitamin E mg 2.03mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 28.1mg Dill
Vitamin B1 0.058mg 0.078mg Spinach
Vitamin B2 0.296mg 0.189mg Dill
Vitamin B3 1.57mg 0.724mg Dill
Vitamin B5 0.397mg 0.065mg Dill
Vitamin B6 0.185mg 0.195mg Spinach
Folate 150µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K µg 482.9µg Spinach
Tryptophan 0.014mg 0.039mg Spinach
Threonine 0.068mg 0.122mg Spinach
Isoleucine 0.195mg 0.147mg Dill
Leucine 0.159mg 0.223mg Spinach
Lysine 0.246mg 0.174mg Dill
Methionine 0.011mg 0.053mg Spinach
Phenylalanine 0.065mg 0.129mg Spinach
Valine 0.154mg 0.161mg Spinach
Histidine 0.071mg 0.064mg Dill
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.06g 0.063g Dill
Monounsaturated Fat 0.802g 0.01g Dill
Polyunsaturated fat 0.095g 0.165g 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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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
181
Spinach
Mineral Summary Score
65
Dill
41
Spinach

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%
Spinach
Carbohydrates
7%
Dill
4%
Spinach
Fats
5%
Dill
2%
Spinach

Comparison summary

Which food is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Dill
Dill contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Dill
Dill is lower in Saturated Fat (difference - 0.003g)
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 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

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.