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Dill vs Watercress - In-Depth Nutrition Comparison

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What are the main differences between Dill and Watercress?

  • Watercress has less Iron, Vitamin C, Manganese, Folate, Vitamin A RAE, Vitamin B2, Potassium, Calcium, Vitamin B3, and Magnesium than Dill.
  • Dill's daily need coverage for Iron is 80% higher.
  • Dill has 17 times more Folate than Watercress. Dill has 150µg of Folate, while Watercress has 9µg.

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

Infographic

Dill vs Watercress 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 +73.3%
Contains more Iron +3195%
Contains more Magnesium +161.9%
Contains more Potassium +123.6%
Contains more Zinc +727.3%
Contains more Copper +89.6%
Contains less Sodium -32.8%
Equal in Phosphorus - 60
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 63% 248% 40% 29% 66% 8% 25% 49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Calcium +73.3%
Contains more Iron +3195%
Contains more Magnesium +161.9%
Contains more Potassium +123.6%
Contains more Zinc +727.3%
Contains more Copper +89.6%
Contains less Sodium -32.8%
Equal in Phosphorus - 60

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 +141.9%
Contains more Vitamin C +97.7%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +685%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +43.4%
Contains more Folate +1566.7%
Contains more Vitamin B1 +55.2%
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 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin A +141.9%
Contains more Vitamin C +97.7%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +685%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +43.4%
Contains more Folate +1566.7%
Contains more Vitamin B1 +55.2%

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 Watercress
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 Watercress Opinion
Net carbs 4.92g 0.79g Dill
Protein 3.46g 2.3g Dill
Fats 1.12g 0.1g Dill
Carbs 7.02g 1.29g Dill
Calories 43kcal 11kcal Dill
Starch g g
Fructose g g
Sugar g 0.2g Dill
Fiber 2.1g 0.5g Dill
Calcium 208mg 120mg Dill
Iron 6.59mg 0.2mg Dill
Magnesium 55mg 21mg Dill
Phosphorus 66mg 60mg Dill
Potassium 738mg 330mg Dill
Sodium 61mg 41mg Watercress
Zinc 0.91mg 0.11mg Dill
Copper 0.146mg 0.077mg Dill
Vitamin A 7718IU 3191IU Dill
Vitamin E mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 85mg 43mg Dill
Vitamin B1 0.058mg 0.09mg Watercress
Vitamin B2 0.296mg 0.12mg Dill
Vitamin B3 1.57mg 0.2mg Dill
Vitamin B5 0.397mg 0.31mg Dill
Vitamin B6 0.185mg 0.129mg Dill
Folate 150µg 9µg Dill
Vitamin B12 0µg 0µg
Vitamin K µg 250µg Watercress
Tryptophan 0.014mg 0.03mg Watercress
Threonine 0.068mg 0.133mg Watercress
Isoleucine 0.195mg 0.093mg Dill
Leucine 0.159mg 0.166mg Watercress
Lysine 0.246mg 0.134mg Dill
Methionine 0.011mg 0.02mg Watercress
Phenylalanine 0.065mg 0.114mg Watercress
Valine 0.154mg 0.137mg Dill
Histidine 0.071mg 0.04mg Dill
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.06g 0.027g Watercress
Monounsaturated Fat 0.802g 0.008g Dill
Polyunsaturated fat 0.095g 0.035g Dill

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dill Watercress
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
91
Watercress
Mineral Summary Score
65
Dill
18
Watercress

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
14%
Watercress
Carbohydrates
7%
Dill
1%
Watercress
Fats
5%
Dill
0%
Watercress

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.033g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 0.2g)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.