Dill vs. Kale — In-Depth Nutrition Comparison
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How are dill and kale different?
- Dill is higher in iron, vitamin C, manganese, folate, vitamin B2, potassium, calcium, magnesium, and vitamin B5; however, kale is richer in vitamin A.
- Daily need coverage for iron for dill is 71% higher.
- Dill contains 12 times more folate than kale. While dill contains 150µg of folate, kale contains only 13µg.
Dill weed, fresh and Kale, cooked, boiled, drained, without salt are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +205.6% |
| Contains more CalciumCalcium | +188.9% |
| Contains more PotassiumPotassium | +223.7% |
| Contains more IronIron | +632.2% |
| Contains more ZincZinc | +279.2% |
| Contains more PhosphorusPhosphorus | +135.7% |
| Contains more ManganeseManganese | +203.8% |
| Contains less SodiumSodium | -62.3% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +107.3% |
| Contains more Vitamin B2Vitamin B2 | +322.9% |
| Contains more Vitamin B3Vitamin B3 | +214% |
| Contains more Vitamin B5Vitamin B5 | +710.2% |
| Contains more Vitamin B6Vitamin B6 | +34.1% |
| Contains more FolateFolate | +1053.8% |
| Contains more Vitamin AVitamin A | +76.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 817µg | 681% | |
| Iron | 6.59mg | 0.9mg | 71% |
| Vitamin C | 85mg | 41mg | 49% |
| Manganese | 1.264mg | 0.416mg | 37% |
| Folate | 150µg | 13µg | 34% |
| Vitamin A | 386µg | 681µg | 33% |
| Vitamin B2 | 0.296mg | 0.07mg | 17% |
| Potassium | 738mg | 228mg | 15% |
| Calcium | 208mg | 72mg | 14% |
| Magnesium | 55mg | 18mg | 9% |
| Vitamin B3 | 1.57mg | 0.5mg | 7% |
| Vitamin B5 | 0.397mg | 0.049mg | 7% |
| Zinc | 0.91mg | 0.24mg | 6% |
| Vitamin E | 0.85mg | 6% | |
| Phosphorus | 66mg | 28mg | 5% |
| Vitamin B6 | 0.185mg | 0.138mg | 4% |
| Protein | 3.46g | 1.9g | 3% |
| Sodium | 61mg | 23mg | 2% |
| Selenium | 0.9µg | 2% | |
| Monounsaturated fat | 0.802g | 0.03g | 2% |
| Calories | 43kcal | 28kcal | 1% |
| Fats | 1.12g | 0.4g | 1% |
| Copper | 0.146mg | 0.156mg | 1% |
| Polyunsaturated fat | 0.095g | 0.193g | 1% |
| Protein per 100 calories | 8g | 6.8g | N/A |
| Calories per 10 g protein | 124kcal | 147kcal | N/A |
| Weight per 100 calories | 233g | 357g | N/A |
| Net carbs | 4.92g | 3.63g | N/A |
| Carbs | 7.02g | 5.63g | 0% |
| Sugar | 1.25g | N/A | |
| Fiber | 2.1g | 2g | 0% |
| Vitamin B1 | 0.058mg | 0.053mg | 0% |
| Choline | 0.4mg | 0% | |
| Saturated fat | 0.06g | 0.052g | 0% |
| Tryptophan | 0.014mg | 0.023mg | 0% |
| Threonine | 0.068mg | 0.085mg | 0% |
| Isoleucine | 0.195mg | 0.114mg | 0% |
| Leucine | 0.159mg | 0.133mg | 0% |
| Lysine | 0.246mg | 0.114mg | 0% |
| Methionine | 0.011mg | 0.018mg | 0% |
| Phenylalanine | 0.065mg | 0.097mg | 0% |
| Valine | 0.154mg | 0.104mg | 0% |
| Histidine | 0.071mg | 0.04mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.1% |
| Contains more FatsFats | +180% |
| Contains more CarbsCarbs | +24.7% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2573.3% |
| Contains less Sat. FatSaturated fat | -13.3% |
| Contains more Poly. FatPolyunsaturated fat | +103.2% |
