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Marrow-stem Kale vs Dill - In-Depth Nutrition Comparison

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What are the main differences between Marrow-stem Kale and Dill?

  • Marrow-stem Kale is richer in Fiber, yet Dill is richer in Iron, Vitamin C, Manganese, Potassium, Vitamin A RAE, Vitamin B2, Copper, Magnesium, and Zinc.
  • Dill's daily need coverage for Iron is 77% higher.
  • Marrow-stem Kale has 2 times more Fiber than Dill. Marrow-stem Kale has 4g of Fiber, while Dill has 2.1g.

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

Infographic

Marrow-stem Kale 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +11.5%
Contains less Sodium -72.1%
Contains more Iron +1302.1%
Contains more Magnesium +103.7%
Contains more Phosphorus +164%
Contains more Potassium +246.5%
Contains more Zinc +333.3%
Contains more Copper +217.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 63% 248% 40% 29% 66% 8% 25% 49%
Contains more Calcium +11.5%
Contains less Sodium -72.1%
Contains more Iron +1302.1%
Contains more Magnesium +103.7%
Contains more Phosphorus +164%
Contains more Potassium +246.5%
Contains more Zinc +333.3%
Contains more Copper +217.4%

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
:
8
Dill
Contains more Vitamin A +53.8%
Contains more Vitamin C +140.8%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B3 +111.6%
Contains more Vitamin B5 +48.7%
Contains more Vitamin B6 +12.1%
Contains more Folate +16.3%
Equal in Vitamin B1 - 0.058
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
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%
Contains more Vitamin A +53.8%
Contains more Vitamin C +140.8%
Contains more Vitamin B2 +127.7%
Contains more Vitamin B3 +111.6%
Contains more Vitamin B5 +48.7%
Contains more Vitamin B6 +12.1%
Contains more Folate +16.3%
Equal in Vitamin B1 - 0.058

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.
Marrow-stem Kale Dill
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 Marrow-stem Kale Dill Opinion
Net carbs 1.42g 4.92g Dill
Protein 3.02g 3.46g Dill
Fats 0.61g 1.12g Dill
Carbs 5.42g 7.02g Dill
Calories 32kcal 43kcal Dill
Starch g g
Fructose g g
Sugar 0.46g g Dill
Fiber 4g 2.1g Marrow-stem Kale
Calcium 232mg 208mg Marrow-stem Kale
Iron 0.47mg 6.59mg Dill
Magnesium 27mg 55mg Dill
Phosphorus 25mg 66mg Dill
Potassium 213mg 738mg Dill
Sodium 17mg 61mg Marrow-stem Kale
Zinc 0.21mg 0.91mg Dill
Copper 0.046mg 0.146mg Dill
Vitamin A 5019IU 7718IU Dill
Vitamin E 2.26mg mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 85mg Dill
Vitamin B1 0.054mg 0.058mg Dill
Vitamin B2 0.13mg 0.296mg Dill
Vitamin B3 0.742mg 1.57mg Dill
Vitamin B5 0.267mg 0.397mg Dill
Vitamin B6 0.165mg 0.185mg Dill
Folate 129µg 150µg Dill
Vitamin B12 0µg 0µg
Vitamin K 437.1µg µg Marrow-stem Kale
Tryptophan 0.031mg 0.014mg Marrow-stem Kale
Threonine 0.086mg 0.068mg Marrow-stem Kale
Isoleucine 0.1mg 0.195mg Dill
Leucine 0.151mg 0.159mg Dill
Lysine 0.117mg 0.246mg Dill
Methionine 0.033mg 0.011mg Marrow-stem Kale
Phenylalanine 0.087mg 0.065mg Marrow-stem Kale
Valine 0.12mg 0.154mg Dill
Histidine 0.047mg 0.071mg Dill
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.06g Marrow-stem Kale
Monounsaturated Fat 0.03g 0.802g Dill
Polyunsaturated fat 0.201g 0.095g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Dill
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
147
Marrow-stem Kale
86
Dill
Mineral Summary Score
20
Marrow-stem Kale
65
Dill

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
18%
Marrow-stem Kale
21%
Dill
Carbohydrates
5%
Marrow-stem Kale
7%
Dill
Fats
3%
Marrow-stem Kale
5%
Dill

Comparison summary

Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Marrow-stem Kale
Marrow-stem Kale is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 0.46g)
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.