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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 RAE, 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.

Infographic

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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 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

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

All nutrients comparison - raw data values

Nutrient Spinach Dill Opinion
Net carbs 1.43g 4.92g Dill
Protein 2.86g 3.46g Dill
Fats 0.39g 1.12g Dill
Carbs 3.63g 7.02g Dill
Calories 23kcal 43kcal Dill
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g g Dill
Fiber 2.2g 2.1g Spinach
Calcium 99mg 208mg Dill
Iron 2.71mg 6.59mg Dill
Magnesium 79mg 55mg Spinach
Phosphorus 49mg 66mg Dill
Potassium 558mg 738mg Dill
Sodium 79mg 61mg Dill
Zinc 0.53mg 0.91mg Dill
Copper 0.13mg 0.146mg Dill
Vitamin A 9377IU 7718IU Spinach
Vitamin E 2.03mg mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 85mg Dill
Vitamin B1 0.078mg 0.058mg Spinach
Vitamin B2 0.189mg 0.296mg Dill
Vitamin B3 0.724mg 1.57mg Dill
Vitamin B5 0.065mg 0.397mg Dill
Vitamin B6 0.195mg 0.185mg Spinach
Folate 194µg 150µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg µg Spinach
Tryptophan 0.039mg 0.014mg Spinach
Threonine 0.122mg 0.068mg Spinach
Isoleucine 0.147mg 0.195mg Dill
Leucine 0.223mg 0.159mg Spinach
Lysine 0.174mg 0.246mg Dill
Methionine 0.053mg 0.011mg Spinach
Phenylalanine 0.129mg 0.065mg Spinach
Valine 0.161mg 0.154mg Spinach
Histidine 0.064mg 0.071mg Dill
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.06g Dill
Monounsaturated Fat 0.01g 0.802g Dill
Polyunsaturated fat 0.165g 0.095g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
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

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.

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.