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Mustard Greens vs. Dill — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens and dill?

  • Mustard Greens is richer in vitamin A, yet dill is richer in iron, vitamin C, folate, vitamin B2, potassium, magnesium, calcium, vitamin B3, and vitamin B6.
  • Mustard Greens's daily need coverage for vitamin A is 93% higher.
  • Dill has a lower glycemic index than mustard Greens.

We used Mustard greens, cooked, boiled, drained, without salt and Dill weed, fresh types in this comparison.

Infographic

Mustard Greens 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Dill
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 62% 65% 247% 49% 25% 28% 8% 165% 0%
Contains less SodiumSodium -85.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +323.1%
Contains more CalciumCalcium +76.3%
Contains more PotassiumPotassium +355.6%
Contains more IronIron +657.5%
Contains more ZincZinc +313.6%
Contains more PhosphorusPhosphorus +57.1%
~equal in Copper ~0.146mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Dill
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 283% 129% 0% 0% 15% 68% 29% 24% 43% 0% 0% 113% 0%
Contains more Vitamin AVitamin A +60.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +236%
Contains more Vitamin B1Vitamin B1 +41.5%
Contains more Vitamin B2Vitamin B2 +369.8%
Contains more Vitamin B3Vitamin B3 +262.6%
Contains more Vitamin B5Vitamin B5 +230.8%
Contains more Vitamin B6Vitamin B6 +88.8%
Contains more FolateFolate +1566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Dill DV% diff.
Vitamin K 592.7µg 494%
Iron 0.87mg 6.59mg 72%
Vitamin C 25.3mg 85mg 66%
Manganese 1.264mg 55%
Folate 9µg 150µg 35%
Vitamin A 618µg 386µg 26%
Vitamin B2 0.063mg 0.296mg 18%
Potassium 162mg 738mg 17%
Vitamin E 1.78mg 12%
Magnesium 13mg 55mg 10%
Calcium 118mg 208mg 9%
Vitamin B6 0.098mg 0.185mg 7%
Vitamin B3 0.433mg 1.57mg 7%
Zinc 0.22mg 0.91mg 6%
Vitamin B5 0.12mg 0.397mg 6%
Phosphorus 42mg 66mg 3%
Sodium 9mg 61mg 2%
Protein 2.56g 3.46g 2%
Monounsaturated fat 0.11g 0.802g 2%
Calories 26kcal 43kcal 1%
Vitamin B1 0.041mg 0.058mg 1%
Selenium 0.6µg 1%
Carbs 4.51g 7.02g 1%
Fats 0.47g 1.12g 1%
Net carbs 2.51g 4.92g N/A
Sugar 1.41g N/A
Fiber 2g 2.1g 0%
Copper 0.146mg 0.146mg 0%
Choline 0.4mg 0%
Saturated fat 0.012g 0.06g 0%
Polyunsaturated fat 0.046g 0.095g 0%
Tryptophan 0.014mg 0%
Threonine 0.068mg 0%
Isoleucine 0.195mg 0%
Leucine 0.159mg 0%
Lysine 0.246mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.065mg 0%
Valine 0.154mg 0%
Histidine 0.071mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Dill
4
3% 7% 86% 2%
Protein: 3.46 g
Fats: 1.12 g
Carbs: 7.02 g
Water: 85.95 g
Other: 2.45 g
Contains more ProteinProtein +35.2%
Contains more FatsFats +138.3%
Contains more CarbsCarbs +55.7%
Contains more OtherOther +260.3%
~equal in Water ~85.95g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Dill
2
6% 84% 10%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.802 g
Polyunsaturated fat: Poly. Fat 0.095 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +629.1%
Contains more Poly. FatPolyunsaturated fat +106.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.