Marrow-stem Kale vs. Dill — In-Depth Nutrition Comparison
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What are the main differences between marrow-stem Kale and dill?
- Marrow-stem Kale is richer in fiber, yet dill is richer in iron, vitamin C, manganese, potassium, vitamin A, vitamin B2, copper, magnesium, and zinc.
- Dill's daily need coverage for iron is 77% higher.
- Marrow-stem Kale has 2 times more fiber than dill. Marrow-stem Kale has 4g of fiber, while dill has 2.1g.
- Dill has a lower glycemic index than marrow-stem Kale.
We used Collards, raw and Dill weed, fresh types in this comparison.
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 CalciumCalcium | +11.5% |
| Contains less SodiumSodium | -72.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +103.7% |
| Contains more PotassiumPotassium | +246.5% |
| Contains more IronIron | +1302.1% |
| Contains more CopperCopper | +217.4% |
| Contains more ZincZinc | +333.3% |
| Contains more PhosphorusPhosphorus | +164% |
| Contains more ManganeseManganese | +92.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +140.8% |
| Contains more Vitamin AVitamin A | +53.8% |
| Contains more Vitamin B2Vitamin B2 | +127.7% |
| Contains more Vitamin B3Vitamin B3 | +111.6% |
| Contains more Vitamin B5Vitamin B5 | +48.7% |
| Contains more Vitamin B6Vitamin B6 | +12.1% |
| Contains more FolateFolate | +16.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 437.1µg | 364% | |
| Iron | 0.47mg | 6.59mg | 77% |
| Vitamin C | 35.3mg | 85mg | 55% |
| Manganese | 0.658mg | 1.264mg | 26% |
| Potassium | 213mg | 738mg | 15% |
| Vitamin A | 251µg | 386µg | 15% |
| Vitamin E | 2.26mg | 15% | |
| Vitamin B2 | 0.13mg | 0.296mg | 13% |
| Copper | 0.046mg | 0.146mg | 11% |
| Fiber | 4g | 2.1g | 8% |
| Magnesium | 27mg | 55mg | 7% |
| Zinc | 0.21mg | 0.91mg | 6% |
| Phosphorus | 25mg | 66mg | 6% |
| Vitamin B3 | 0.742mg | 1.57mg | 5% |
| Folate | 129µg | 150µg | 5% |
| Choline | 23.2mg | 4% | |
| Vitamin B5 | 0.267mg | 0.397mg | 3% |
| Calcium | 232mg | 208mg | 2% |
| Sodium | 17mg | 61mg | 2% |
| Selenium | 1.3µg | 2% | |
| Vitamin B6 | 0.165mg | 0.185mg | 2% |
| Monounsaturated fat | 0.03g | 0.802g | 2% |
| Calories | 32kcal | 43kcal | 1% |
| Protein | 3.02g | 3.46g | 1% |
| Fats | 0.61g | 1.12g | 1% |
| Carbs | 5.42g | 7.02g | 1% |
| Polyunsaturated fat | 0.201g | 0.095g | 1% |
| Protein per 100 calories | 9.4g | 8g | N/A |
| Calories per 10 g protein | 106kcal | 124kcal | N/A |
| Weight per 100 calories | 313g | 233g | N/A |
| Net carbs | 1.42g | 4.92g | N/A |
| Sugar | 0.46g | N/A | |
| Vitamin B1 | 0.054mg | 0.058mg | 0% |
| Saturated fat | 0.055g | 0.06g | 0% |
| Tryptophan | 0.031mg | 0.014mg | 0% |
| Threonine | 0.086mg | 0.068mg | 0% |
| Isoleucine | 0.1mg | 0.195mg | 0% |
| Leucine | 0.151mg | 0.159mg | 0% |
| Lysine | 0.117mg | 0.246mg | 0% |
| Methionine | 0.033mg | 0.011mg | 0% |
| Phenylalanine | 0.087mg | 0.065mg | 0% |
| Valine | 0.12mg | 0.154mg | 0% |
| Histidine | 0.047mg | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Protein:
3.46 g
Fats:
1.12 g
Carbs:
7.02 g
Water:
85.95 g
Other:
2.45 g
| Contains more ProteinProtein | +14.6% |
| Contains more FatsFats | +83.6% |
| Contains more CarbsCarbs | +29.5% |
~equal in
Water
~85.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.055 g
Monounsaturated fat:
Mono. Fat
0.03 g
Polyunsaturated fat:
Poly. Fat
0.201 g
Saturated fat:
Sat. Fat
0.06 g
Monounsaturated fat:
Mono. Fat
0.802 g
Polyunsaturated fat:
Poly. Fat
0.095 g
| Contains more Poly. FatPolyunsaturated fat | +111.6% |
| Contains more Mono. FatMonounsaturated fat | +2573.3% |
~equal in
Saturated fat
~0.06g
