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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, 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.

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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
:
6
Dill
Contains more Calcium +11.5%
Contains less Sodium -72.1%
Contains more Iron +1302.1%
Contains more Potassium +246.5%
Contains more Magnesium +103.7%
Contains more Copper +217.4%
Contains more Zinc +333.3%
Contains more Phosphorus +164%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 248% 63% 66% 40% 49% 25% 29% 8%
Contains more Calcium +11.5%
Contains less Sodium -72.1%
Contains more Iron +1302.1%
Contains more Potassium +246.5%
Contains more Magnesium +103.7%
Contains more Copper +217.4%
Contains more Zinc +333.3%
Contains more Phosphorus +164%

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 C +140.8%
Contains more Vitamin A +53.8%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 284% 464% 0% 0% 15% 69% 30% 24% 43% 0% 0% 113%
Contains more Vitamin C +140.8%
Contains more Vitamin A +53.8%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Dill
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.