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% |
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% |
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
