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Mustard Greens vs Dill - In-Depth Nutrition Comparison

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A recap on differences between Mustard Greens and Dill

  • Mustard Greens have less Iron, Folate, Vitamin A RAE, Vitamin C, Vitamin B2, Potassium, Calcium, Zinc, and Magnesium.
  • Dill covers your daily Iron needs 62% more than Mustard Greens.

Food varieties used in this article are Mustard greens, raw and Dill weed, fresh.

Infographic

Mustard Greens vs Dill infographic
Infographic link

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
Contains less Sodium -67.2%
Contains more Copper +13%
Contains more Calcium +80.9%
Contains more Iron +301.8%
Contains more Magnesium +71.9%
Contains more Phosphorus +13.8%
Contains more Potassium +92.2%
Contains more Zinc +264%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 63% 248% 40% 29% 66% 8% 25% 49%
Contains less Sodium -67.2%
Contains more Copper +13%
Contains more Calcium +80.9%
Contains more Iron +301.8%
Contains more Magnesium +71.9%
Contains more Phosphorus +13.8%
Contains more Potassium +92.2%
Contains more Zinc +264%

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
:
7
Dill
Contains more Vitamin B1 +37.9%
Contains more Vitamin A +155.2%
Contains more Vitamin C +21.4%
Contains more Vitamin B2 +169.1%
Contains more Vitamin B3 +96.3%
Contains more Vitamin B5 +89%
Contains more Folate +1150%
Equal in Vitamin B6 - 0.185
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 464% 0% 0% 284% 15% 69% 30% 24% 43% 113% 0% 0%
Contains more Vitamin B1 +37.9%
Contains more Vitamin A +155.2%
Contains more Vitamin C +21.4%
Contains more Vitamin B2 +169.1%
Contains more Vitamin B3 +96.3%
Contains more Vitamin B5 +89%
Contains more Folate +1150%
Equal in Vitamin B6 - 0.185

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.
Mustard Greens 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

All nutrients comparison - raw data values

Nutrient Mustard Greens Dill Opinion
Net carbs 1.47g 4.92g Dill
Protein 2.86g 3.46g Dill
Fats 0.42g 1.12g Dill
Carbs 4.67g 7.02g Dill
Calories 27kcal 43kcal Dill
Starch g g
Fructose g g
Sugar 1.32g g Dill
Fiber 3.2g 2.1g Mustard Greens
Calcium 115mg 208mg Dill
Iron 1.64mg 6.59mg Dill
Magnesium 32mg 55mg Dill
Phosphorus 58mg 66mg Dill
Potassium 384mg 738mg Dill
Sodium 20mg 61mg Mustard Greens
Zinc 0.25mg 0.91mg Dill
Copper 0.165mg 0.146mg Mustard Greens
Vitamin A 3024IU 7718IU Dill
Vitamin E 2.01mg mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 85mg Dill
Vitamin B1 0.08mg 0.058mg Mustard Greens
Vitamin B2 0.11mg 0.296mg Dill
Vitamin B3 0.8mg 1.57mg Dill
Vitamin B5 0.21mg 0.397mg Dill
Vitamin B6 0.18mg 0.185mg Dill
Folate 12µg 150µg Dill
Vitamin B12 0µg 0µg
Vitamin K 257.5µg µg Mustard Greens
Tryptophan mg 0.014mg Dill
Threonine mg 0.068mg Dill
Isoleucine mg 0.195mg Dill
Leucine mg 0.159mg Dill
Lysine mg 0.246mg Dill
Methionine mg 0.011mg Dill
Phenylalanine mg 0.065mg Dill
Valine mg 0.154mg Dill
Histidine mg 0.071mg Dill
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.06g Mustard Greens
Monounsaturated Fat 0.092g 0.802g Dill
Polyunsaturated fat 0.038g 0.095g Dill

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Dill
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
102
Mustard Greens
86
Dill
Mineral Summary Score
30
Mustard Greens
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
17%
Mustard Greens
21%
Dill
Carbohydrates
5%
Mustard Greens
7%
Dill
Fats
2%
Mustard Greens
5%
Dill

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Mustard Greens
Mustard Greens is cheaper (difference - $0.6)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 1.32g)
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)

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.