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, vitamin A, manganese, potassium, 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.
- Dill has a lower glycemic index than marrow-stem Kale.
We used Collards, raw and Dill weed, fresh types in this comparison.
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 more CalciumCalcium | +11.5% |
| Contains less SodiumSodium | -72.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +103.7% |
| Contains more PotassiumPotassium | +246.5% |
| Contains more IronIron | +1302.1% |
| Contains more CopperCopper | +217.4% |
| Contains more ZincZinc | +333.3% |
| Contains more PhosphorusPhosphorus | +164% |
| Contains more ManganeseManganese | +92.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +140.8% |
| Contains more Vitamin AVitamin A | +53.8% |
| Contains more Vitamin B2Vitamin B2 | +127.7% |
| Contains more Vitamin B3Vitamin B3 | +111.6% |
| Contains more Vitamin B5Vitamin B5 | +48.7% |
| Contains more Vitamin B6Vitamin B6 | +12.1% |
| Contains more FolateFolate | +16.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
3.46 g
Fats:
1.12 g
Carbs:
7.02 g
Water:
85.95 g
Other:
2.45 g
| Contains more ProteinProtein | +14.6% |
| Contains more FatsFats | +83.6% |
| Contains more CarbsCarbs | +29.5% |
| Contains more OtherOther | +84.2% |
~equal in
Water
~85.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.06 g
Monounsaturated fat:
Mono. Fat
0.802 g
Polyunsaturated fat:
Poly. Fat
0.095 g
| Contains more Poly. FatPolyunsaturated fat | +111.6% |
| Contains more Mono. FatMonounsaturated fat | +2573.3% |
~equal in
Saturated fat
~0.06g
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 price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Iron | 0.47mg | 6.59mg | 77% |
| Vitamin C | 35.3mg | 85mg | 55% |
| Manganese | 0.658mg | 1.264mg | 26% |
| Vitamin E | 2.26mg | 15% | |
| Vitamin A | 251µg | 386µg | 15% |
| Potassium | 213mg | 738mg | 15% |
| Vitamin B2 | 0.13mg | 0.296mg | 13% |
| Copper | 0.046mg | 0.146mg | 11% |
| Fiber | 4g | 2.1g | 8% |
| Magnesium | 27mg | 55mg | 7% |
| Zinc | 0.21mg | 0.91mg | 6% |
| Phosphorus | 25mg | 66mg | 6% |
| Vitamin B3 | 0.742mg | 1.57mg | 5% |
| Folate | 129µg | 150µg | 5% |
| Choline | 23.2mg | 4% | |
| Vitamin B5 | 0.267mg | 0.397mg | 3% |
| Vitamin B6 | 0.165mg | 0.185mg | 2% |
| Calcium | 232mg | 208mg | 2% |
| Monounsaturated fat | 0.03g | 0.802g | 2% |
| Sodium | 17mg | 61mg | 2% |
| Selenium | 1.3µg | 2% | |
| Calories | 32kcal | 43kcal | 1% |
| Protein | 3.02g | 3.46g | 1% |
| Carbs | 5.42g | 7.02g | 1% |
| Fats | 0.61g | 1.12g | 1% |
| Polyunsaturated fat | 0.201g | 0.095g | 1% |
| Net carbs | 1.42g | 4.92g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin B1 | 0.054mg | 0.058mg | 0% |
| Saturated fat | 0.055g | 0.06g | 0% |
| Tryptophan | 0.031mg | 0.014mg | 0% |
| Threonine | 0.086mg | 0.068mg | 0% |
| Isoleucine | 0.1mg | 0.195mg | 0% |
| Leucine | 0.151mg | 0.159mg | 0% |
| Lysine | 0.117mg | 0.246mg | 0% |
| Methionine | 0.033mg | 0.011mg | 0% |
| Phenylalanine | 0.087mg | 0.065mg | 0% |
| Valine | 0.12mg | 0.154mg | 0% |
| Histidine | 0.047mg | 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
120%
54%
Minerals Daily Need Coverage Score
25%
69%
Comparison summary
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Marrow-stem Kale is lower in Saturated fat (difference - 0.005g)
Which food is cheaper?
Marrow-stem Kale is cheaper (difference - $1.5)
Which food is lower in Sugar?
Dill is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Dill is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Dill is relatively richer in minerals
Which food is richer in vitamins?
Dill is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)