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Escarole vs. Dill — In-Depth Nutrition Comparison

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How are escarole and dill different?

  • Dill has more vitamin A, vitamin C, iron, manganese, folate, vitamin B2, calcium, potassium, vitamin B6, and magnesium than escarole.
  • Daily need coverage for vitamin A for dill is 117% higher.
  • Escarole has a lower glycemic index (0) than dill (15).

Escarole, cooked, boiled, drained, no salt added and Dill weed, fresh are the varieties used in this article.

Infographic

Escarole vs Dill 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Dill
8
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%
Contains less SodiumSodium -68.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +323.1%
Contains more CalciumCalcium +352.2%
Contains more PotassiumPotassium +201.2%
Contains more IronIron +815.3%
Contains more CopperCopper +67.8%
Contains more ZincZinc +31.9%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +228.3%

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.
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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Dill
6
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +108.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2475.8%
Contains more Vitamin AVitamin A +310.6%
Contains more Vitamin B2Vitamin B2 +377.4%
Contains more Vitamin B3Vitamin B3 +403.2%
Contains more Vitamin B6Vitamin B6 +1056.3%
Contains more FolateFolate +92.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Dill DV% diff.
Vitamin K 211.9µg 177%
Vitamin C 3.3mg 85mg 91%
Iron 0.72mg 6.59mg 73%
Manganese 0.385mg 1.264mg 38%
Vitamin A 94µg 386µg 32%
Folate 78µg 150µg 18%
Vitamin B2 0.062mg 0.296mg 18%
Calcium 46mg 208mg 16%
Potassium 245mg 738mg 15%
Vitamin B6 0.016mg 0.185mg 13%
Magnesium 13mg 55mg 10%
Vitamin B5 0.826mg 0.397mg 9%
Vitamin B3 0.312mg 1.57mg 8%
Copper 0.087mg 0.146mg 7%
Phosphorus 22mg 66mg 6%
Protein 1.15g 3.46g 5%
Choline 15.4mg 3%
Vitamin E 0.4mg 3%
Fiber 2.8g 2.1g 3%
Sodium 19mg 61mg 2%
Monounsaturated fat 0.004g 0.802g 2%
Zinc 0.69mg 0.91mg 2%
Carbs 3.07g 7.02g 1%
Fats 0.18g 1.12g 1%
Calories 19kcal 43kcal 1%
Net carbs 0.27g 4.92g N/A
Sugar 0.23g N/A
Selenium 0.2µg 0%
Vitamin B1 0.059mg 0.058mg 0%
Saturated fat 0.042g 0.06g 0%
Polyunsaturated fat 0.081g 0.095g 0%
Tryptophan 0.005mg 0.014mg 0%
Threonine 0.046mg 0.068mg 0%
Isoleucine 0.066mg 0.195mg 0%
Leucine 0.09mg 0.159mg 0%
Lysine 0.058mg 0.246mg 0%
Methionine 0.013mg 0.011mg 0%
Phenylalanine 0.049mg 0.065mg 0%
Valine 0.058mg 0.154mg 0%
Histidine 0.021mg 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
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
Contains more ProteinProtein +200.9%
Contains more FatsFats +522.2%
Contains more CarbsCarbs +128.7%
Contains more OtherOther +87%
~equal in Water ~85.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Dill
2
6% 84% 10%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.802 g
Polyunsaturated fat: Poly. Fat 0.095 g
Contains less Sat. FatSaturated fat -30%
Contains more Mono. FatMonounsaturated fat +19950%
Contains more Poly. FatPolyunsaturated fat +17.3%

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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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Dill - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172233/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.