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Kale vs. Dill — In-Depth Nutrition Comparison

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How are Kale and Dill different?

  • Kale is higher in Vitamin A RAE, however, Dill is richer in Iron, Vitamin C, Manganese, Folate, Vitamin B2, Potassium, Calcium, Magnesium, and Vitamin B5.
  • Daily need coverage for Iron from Dill is 71% higher.
  • Kale contains 2 times more Vitamin A RAE than Dill. While Kale contains 681µg of Vitamin A RAE, Dill contains only 386µg.

Kale, cooked, boiled, drained, without salt and Dill weed, fresh are the varieties used in this article.

Infographic

Kale vs Dill infographic
Infographic link

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.
Kale
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Dill
7
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 -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%
~equal in Copper ~0.146mg

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.
Kale
4
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
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% 463% 0% 0% 15% 68% 29% 24% 43% 0% 0% 113% 0%
Contains more Vitamin AVitamin A +76.5%
Contains more Vitamin E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
1
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +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
Kale
2
19% 11% 70%
Saturated Fat: Sat. Fat 0.052 g
Monounsaturated Fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
Dill
1
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 -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.
Kale Dill
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Dill Opinion
Calories 28kcal 43kcal Dill
Protein 1.9g 3.46g Dill
Fats 0.4g 1.12g Dill
Vitamin C 41mg 85mg Dill
Net carbs 3.63g 4.92g Dill
Carbs 5.63g 7.02g Dill
Magnesium 18mg 55mg Dill
Calcium 72mg 208mg Dill
Potassium 228mg 738mg Dill
Iron 0.9mg 6.59mg Dill
Sugar 1.25g Dill
Fiber 2g 2.1g Dill
Copper 0.156mg 0.146mg Kale
Zinc 0.24mg 0.91mg Dill
Phosphorus 28mg 66mg Dill
Sodium 23mg 61mg Kale
Vitamin A 13621IU 7718IU Kale
Vitamin A RAE 681µg 386µg Kale
Vitamin E 0.85mg Kale
Manganese 0.416mg 1.264mg Dill
Selenium 0.9µg Kale
Vitamin B1 0.053mg 0.058mg Dill
Vitamin B2 0.07mg 0.296mg Dill
Vitamin B3 0.5mg 1.57mg Dill
Vitamin B5 0.049mg 0.397mg Dill
Vitamin B6 0.138mg 0.185mg Dill
Vitamin K 817µg Kale
Folate 13µg 150µg Dill
Choline 0.4mg Kale
Saturated Fat 0.052g 0.06g Kale
Monounsaturated Fat 0.03g 0.802g Dill
Polyunsaturated fat 0.193g 0.095g Kale
Tryptophan 0.023mg 0.014mg Kale
Threonine 0.085mg 0.068mg Kale
Isoleucine 0.114mg 0.195mg Dill
Leucine 0.133mg 0.159mg Dill
Lysine 0.114mg 0.246mg Dill
Methionine 0.018mg 0.011mg Kale
Phenylalanine 0.097mg 0.065mg Kale
Valine 0.104mg 0.154mg Dill
Histidine 0.04mg 0.071mg Dill

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Dill
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
238%
Kale
80%
Dill
Minerals Daily Need Coverage Score
22%
Kale
69%
Dill

Comparison summary

Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.008g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 15)
Which food is cheaper?
Kale
Kale is cheaper (difference - $2)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 1.25g)
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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.