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
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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
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Calcium
+11.5%
Contains
less
Sodium
-72.1%
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Iron
+1302.1%
Contains
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Magnesium
+103.7%
Contains
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Phosphorus
+164%
Contains
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Potassium
+246.5%
Contains
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Zinc
+333.3%
Contains
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Copper
+217.4%
Contains
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Manganese
+92.1%
Contains
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Calcium
+11.5%
Contains
less
Sodium
-72.1%
Contains
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Iron
+1302.1%
Contains
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Magnesium
+103.7%
Contains
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Phosphorus
+164%
Contains
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Potassium
+246.5%
Contains
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Zinc
+333.3%
Contains
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Copper
+217.4%
Contains
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Manganese
+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
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Vitamin A
+53.8%
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Vitamin C
+140.8%
Contains
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Vitamin B2
+127.7%
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Vitamin B3
+111.6%
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Vitamin B5
+48.7%
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Vitamin B6
+12.1%
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Folate
+16.3%
Equal in Vitamin B1 - 0.058
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Vitamin A
+53.8%
Contains
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Vitamin C
+140.8%
Contains
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Vitamin B2
+127.7%
Contains
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Vitamin B3
+111.6%
Contains
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Vitamin B5
+48.7%
Contains
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Vitamin B6
+12.1%
Contains
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Folate
+16.3%
Equal in Vitamin B1 - 0.058
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+14.6%
Contains
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Fats
+83.6%
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Carbs
+29.5%
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Other
+84.2%
Equal in Water - 85.95
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
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Protein
+14.6%
Contains
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Fats
+83.6%
Contains
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Carbs
+29.5%
Contains
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Other
+84.2%
Equal in Water - 85.95
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+111.6%
Contains
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Monounsaturated Fat
+2573.3%
Equal in Saturated Fat - 0.06
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Saturated Fat:
0.06 g
Monounsaturated Fat:
0.802 g
Polyunsaturated fat:
0.095 g
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Polyunsaturated fat
+111.6%
Contains
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Monounsaturated Fat
+2573.3%
Equal in Saturated Fat - 0.06
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 | |
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Opinion |
| Net carbs | 1.42g | 4.92g |
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| Protein | 3.02g | 3.46g |
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| Fats | 0.61g | 1.12g |
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| Carbs | 5.42g | 7.02g |
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| Calories | 32kcal | 43kcal |
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| Sugar | 0.46g |
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| Fiber | 4g | 2.1g |
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| Calcium | 232mg | 208mg |
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| Iron | 0.47mg | 6.59mg |
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| Magnesium | 27mg | 55mg |
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| Phosphorus | 25mg | 66mg |
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| Potassium | 213mg | 738mg |
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| Sodium | 17mg | 61mg |
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| Zinc | 0.21mg | 0.91mg |
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| Copper | 0.046mg | 0.146mg |
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| Manganese | 0.658mg | 1.264mg |
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| Selenium | 1.3µg |
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| Vitamin A | 5019IU | 7718IU |
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| Vitamin A RAE | 251µg | 386µg |
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| Vitamin E | 2.26mg |
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| Vitamin C | 35.3mg | 85mg |
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| Vitamin B1 | 0.054mg | 0.058mg |
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| Vitamin B2 | 0.13mg | 0.296mg |
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| Vitamin B3 | 0.742mg | 1.57mg |
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| Vitamin B5 | 0.267mg | 0.397mg |
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| Vitamin B6 | 0.165mg | 0.185mg |
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| Folate | 129µg | 150µg |
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| Vitamin K | 437.1µg |
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| Tryptophan | 0.031mg | 0.014mg |
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| Threonine | 0.086mg | 0.068mg |
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| Isoleucine | 0.1mg | 0.195mg |
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| Leucine | 0.151mg | 0.159mg |
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| Lysine | 0.117mg | 0.246mg |
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| Methionine | 0.033mg | 0.011mg |
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| Phenylalanine | 0.087mg | 0.065mg |
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| Valine | 0.12mg | 0.154mg |
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| Histidine | 0.047mg | 0.071mg |
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| Saturated Fat | 0.055g | 0.06g |
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| Monounsaturated Fat | 0.03g | 0.802g |
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| Polyunsaturated fat | 0.201g | 0.095g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
147%
86%
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)