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Spinach vs Dill - In-Depth Nutrition Comparison

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Important differences between Spinach and Dill

  • Spinach has more Folate, Vitamin A, and Magnesium, however Dill has more Vitamin C, Iron, Manganese, Calcium, Vitamin B2, Vitamin B5, and Potassium.
  • Dill's daily need coverage for Vitamin C is 63% more.

The food varieties used in the comparison are Spinach, raw and Dill weed, fresh.

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Spinach 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
:
7
Dill
Contains more Magnesium +43.6%
Contains more Iron +143.2%
Contains more Calcium +110.1%
Contains more Potassium +32.3%
Contains more Copper +12.3%
Contains more Zinc +71.7%
Contains more Phosphorus +34.7%
Contains less Sodium -22.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 248% 63% 66% 40% 49% 25% 29% 8%
Contains more Magnesium +43.6%
Contains more Iron +143.2%
Contains more Calcium +110.1%
Contains more Potassium +32.3%
Contains more Copper +12.3%
Contains more Zinc +71.7%
Contains more Phosphorus +34.7%
Contains less Sodium -22.8%

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
:
4
Dill
Contains more Vitamin A +21.5%
Contains more Vitamin B1 +34.5%
Contains more Folate +29.3%
Contains more Vitamin C +202.5%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +510.8%
Equal in Vitamin B6 - 0.185
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
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 A +21.5%
Contains more Vitamin B1 +34.5%
Contains more Folate +29.3%
Contains more Vitamin C +202.5%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +116.9%
Contains more Vitamin B5 +510.8%
Equal in Vitamin B6 - 0.185

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
181
Spinach
86
Dill
Mineral Summary Score
41
Spinach
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%
Spinach
21%
Dill
Carbohydrates
4%
Spinach
7%
Dill
Fats
2%
Spinach
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.
Spinach Dill
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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 is cheaper?
Spinach
Spinach is cheaper (difference - $1.8)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Dill
Dill contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Dill
Dill is lower in Saturated Fat (difference - 0.003g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Spinach Dill Opinion
Calories 23 43 Dill
Protein 2.86 3.46 Dill
Fats 0.39 1.12 Dill
Vitamin C 28.1 85 Dill
Carbs 3.63 7.02 Dill
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 6.59 Dill
Calcium 99 208 Dill
Potassium 558 738 Dill
Magnesium 79 55 Spinach
Sugar 0.42 Dill
Fiber 2.2 2.1 Spinach
Copper 0.13 0.146 Dill
Zinc 0.53 0.91 Dill
Starch
Phosphorus 49 66 Dill
Sodium 79 61 Dill
Vitamin A 9377 7718 Spinach
Vitamin E 2.03 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.058 Spinach
Vitamin B2 0.189 0.296 Dill
Vitamin B3 0.724 1.57 Dill
Vitamin B5 0.065 0.397 Dill
Vitamin B6 0.195 0.185 Spinach
Vitamin B12 0 0
Vitamin K 482.9 Spinach
Folate 194 150 Spinach
Trans Fat 0 0
Saturated Fat 0.063 0.06 Dill
Monounsaturated Fat 0.01 0.802 Dill
Polyunsaturated fat 0.165 0.095 Spinach
Tryptophan 0.039 0.014 Spinach
Threonine 0.122 0.068 Spinach
Isoleucine 0.147 0.195 Dill
Leucine 0.223 0.159 Spinach
Lysine 0.174 0.246 Dill
Methionine 0.053 0.011 Spinach
Phenylalanine 0.129 0.065 Spinach
Valine 0.161 0.154 Spinach
Histidine 0.064 0.071 Dill
Fructose 0.15 Spinach

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.