Kale vs. Dill — In-Depth Nutrition Comparison
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How are kale and dill different?
- Kale is higher in vitamin A; however, dill is richer in iron, vitamin C, manganese, folate, vitamin B2, potassium, calcium, magnesium, and vitamin B5.
- Daily need coverage for iron for dill is 71% higher.
- Kale contains 2 times more vitamin A than dill. While kale contains 681µg of vitamin A, dill contains only 386µg.
Kale, cooked, boiled, drained, without salt and Dill weed, fresh are the varieties used in this article.
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.
| Contains less SodiumSodium | -62.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +205.6% |
| Contains more CalciumCalcium | +188.9% |
| Contains more PotassiumPotassium | +223.7% |
| Contains more IronIron | +632.2% |
| Contains more ZincZinc | +279.2% |
| Contains more PhosphorusPhosphorus | +135.7% |
| Contains more ManganeseManganese | +203.8% |
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.
| Contains more Vitamin AVitamin A | +76.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +107.3% |
| Contains more Vitamin B2Vitamin B2 | +322.9% |
| Contains more Vitamin B3Vitamin B3 | +214% |
| Contains more Vitamin B5Vitamin B5 | +710.2% |
| Contains more Vitamin B6Vitamin B6 | +34.1% |
| Contains more FolateFolate | +1053.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.1% |
| Contains more FatsFats | +180% |
| Contains more CarbsCarbs | +24.7% |
| Contains more OtherOther | +181.6% |
~equal in
Water
~85.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.3% |
| Contains more Poly. FatPolyunsaturated fat | +103.2% |
| Contains more Mono. FatMonounsaturated fat | +2573.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 817µg | 681% | |
| Iron | 0.9mg | 6.59mg | 71% |
| Vitamin C | 41mg | 85mg | 49% |
| Manganese | 0.416mg | 1.264mg | 37% |
| Folate | 13µg | 150µg | 34% |
| Vitamin A | 681µg | 386µg | 33% |
| Vitamin B2 | 0.07mg | 0.296mg | 17% |
| Potassium | 228mg | 738mg | 15% |
| Calcium | 72mg | 208mg | 14% |
| Magnesium | 18mg | 55mg | 9% |
| Vitamin B5 | 0.049mg | 0.397mg | 7% |
| Vitamin B3 | 0.5mg | 1.57mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Zinc | 0.24mg | 0.91mg | 6% |
| Phosphorus | 28mg | 66mg | 5% |
| Vitamin B6 | 0.138mg | 0.185mg | 4% |
| Protein | 1.9g | 3.46g | 3% |
| Sodium | 23mg | 61mg | 2% |
| Monounsaturated fat | 0.03g | 0.802g | 2% |
| Selenium | 0.9µg | 2% | |
| Calories | 28kcal | 43kcal | 1% |
| Copper | 0.156mg | 0.146mg | 1% |
| Fats | 0.4g | 1.12g | 1% |
| Polyunsaturated fat | 0.193g | 0.095g | 1% |
| Carbs | 5.63g | 7.02g | 0% |
| Net carbs | 3.63g | 4.92g | N/A |
| Sugar | 1.25g | N/A | |
| Fiber | 2g | 2.1g | 0% |
| Vitamin B1 | 0.053mg | 0.058mg | 0% |
| Saturated fat | 0.052g | 0.06g | 0% |
| Choline | 0.4mg | 0% | |
| Tryptophan | 0.023mg | 0.014mg | 0% |
| Threonine | 0.085mg | 0.068mg | 0% |
| Isoleucine | 0.114mg | 0.195mg | 0% |
| Leucine | 0.133mg | 0.159mg | 0% |
| Lysine | 0.114mg | 0.246mg | 0% |
| Methionine | 0.018mg | 0.011mg | 0% |
| Phenylalanine | 0.097mg | 0.065mg | 0% |
| Valine | 0.104mg | 0.154mg | 0% |
| Histidine | 0.04mg | 0.071mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
193%
54%
Minerals Daily Need Coverage Score
22%
69%
Comparison summary
Which food contains less Sodium?
Kale contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Kale is lower in Saturated fat (difference - 0.008g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 15)
Which food is cheaper?
Kale is cheaper (difference - $2)
Which food is lower in Sugar?
Dill is lower in Sugar (difference - 1.25g)
Which food is richer in minerals?
Dill is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.