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Watercress vs Dill - In-Depth Nutrition Comparison

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What are the main differences between Watercress and Dill?

  • Watercress has less Iron, Vitamin C, Manganese, Folate, Vitamin A RAE, Vitamin B2, Potassium, Calcium, Vitamin B3, and Magnesium than Dill.
  • Dill's daily need coverage for Iron is 80% higher.

We used Watercress, raw and Dill weed, fresh types in this comparison.

Infographic

Watercress 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
Contains less Sodium -32.8%
Contains more Calcium +73.3%
Contains more Iron +3195%
Contains more Magnesium +161.9%
Contains more Potassium +123.6%
Contains more Zinc +727.3%
Contains more Copper +89.6%
Equal in Phosphorus - 66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 63% 248% 40% 29% 66% 8% 25% 49%
Contains less Sodium -32.8%
Contains more Calcium +73.3%
Contains more Iron +3195%
Contains more Magnesium +161.9%
Contains more Potassium +123.6%
Contains more Zinc +727.3%
Contains more Copper +89.6%
Equal in Phosphorus - 66

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 +55.2%
Contains more Vitamin A +141.9%
Contains more Vitamin C +97.7%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +685%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +43.4%
Contains more Folate +1566.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 +55.2%
Contains more Vitamin A +141.9%
Contains more Vitamin C +97.7%
Contains more Vitamin B2 +146.7%
Contains more Vitamin B3 +685%
Contains more Vitamin B5 +28.1%
Contains more Vitamin B6 +43.4%
Contains more Folate +1566.7%

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.
Watercress 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 Watercress Dill Opinion
Net carbs 0.79g 4.92g Dill
Protein 2.3g 3.46g Dill
Fats 0.1g 1.12g Dill
Carbs 1.29g 7.02g Dill
Calories 11kcal 43kcal Dill
Starch g g
Fructose g g
Sugar 0.2g g Dill
Fiber 0.5g 2.1g Dill
Calcium 120mg 208mg Dill
Iron 0.2mg 6.59mg Dill
Magnesium 21mg 55mg Dill
Phosphorus 60mg 66mg Dill
Potassium 330mg 738mg Dill
Sodium 41mg 61mg Watercress
Zinc 0.11mg 0.91mg Dill
Copper 0.077mg 0.146mg Dill
Vitamin A 3191IU 7718IU Dill
Vitamin E 1mg mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 85mg Dill
Vitamin B1 0.09mg 0.058mg Watercress
Vitamin B2 0.12mg 0.296mg Dill
Vitamin B3 0.2mg 1.57mg Dill
Vitamin B5 0.31mg 0.397mg Dill
Vitamin B6 0.129mg 0.185mg Dill
Folate 9µg 150µg Dill
Vitamin B12 0µg 0µg
Vitamin K 250µg µg Watercress
Tryptophan 0.03mg 0.014mg Watercress
Threonine 0.133mg 0.068mg Watercress
Isoleucine 0.093mg 0.195mg Dill
Leucine 0.166mg 0.159mg Watercress
Lysine 0.134mg 0.246mg Dill
Methionine 0.02mg 0.011mg Watercress
Phenylalanine 0.114mg 0.065mg Watercress
Valine 0.137mg 0.154mg Dill
Histidine 0.04mg 0.071mg Dill
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.06g Watercress
Monounsaturated Fat 0.008g 0.802g Dill
Polyunsaturated fat 0.035g 0.095g Dill

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91
Watercress
86
Dill
Mineral Summary Score
18
Watercress
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
14%
Watercress
21%
Dill
Carbohydrates
1%
Watercress
7%
Dill
Fats
0%
Watercress
5%
Dill

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.033g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in Sugar?
Dill
Dill is lower in Sugar (difference - 0.2g)
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.