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Garden cress vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between garden cress and summer squash

  • Summer squash contains less vitamin K, vitamin A, vitamin C, manganese, copper, folate, iron, potassium, vitamin B2, and calcium than garden cress.
  • Daily need coverage for vitamin K for garden cress is 449% higher.
  • Summer squash has 35 times less vitamin A than garden cress. Garden cress has 6917IU of vitamin A, while summer squash has 200IU.

Food types used in this article are Cress, garden, raw and Squash, summer, all varieties, raw.

Infographic

Garden cress vs Summer squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +123.5%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +131.3%
Contains more IronIron +271.4%
Contains more CopperCopper +233.3%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +216%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +26.1%
Contains less SodiumSodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin CVitamin C +305.9%
Contains more Vitamin AVitamin A +3360%
Contains more Vitamin EVitamin E +483.3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B2Vitamin B2 +83.1%
Contains more Vitamin B3Vitamin B3 +105.3%
Contains more Vitamin B5Vitamin B5 +56.1%
Contains more Vitamin B6Vitamin B6 +13.3%
Contains more Vitamin KVitamin K +17963.3%
Contains more FolateFolate +175.9%
Contains more CholineCholine +191%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +114.9%
Contains more FatsFats +288.9%
Contains more CarbsCarbs +64.2%
Contains more OtherOther +190.3%
~equal in Water ~94.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -47.7%
Contains more Mono. FatMonounsaturated fat +1393.8%
Contains more Poly. FatPolyunsaturated fat +156.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden cress Summer squash
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Garden cress Summer squash DV% diff.
Vitamin K 541.9µg 3µg 449%
Vitamin C 69mg 17mg 58%
Vitamin A 346µg 10µg 37%
Manganese 0.553mg 0.175mg 16%
Folate 80µg 29µg 13%
Copper 0.17mg 0.051mg 13%
Iron 1.3mg 0.35mg 12%
Potassium 606mg 262mg 10%
Vitamin B2 0.26mg 0.142mg 9%
Calcium 81mg 15mg 7%
Phosphorus 76mg 38mg 5%
Magnesium 38mg 17mg 5%
Vitamin E 0.7mg 0.12mg 4%
Vitamin B3 1mg 0.487mg 3%
Vitamin B1 0.08mg 0.048mg 3%
Protein 2.6g 1.21g 3%
Vitamin B5 0.242mg 0.155mg 2%
Vitamin B6 0.247mg 0.218mg 2%
Choline 19.5mg 6.7mg 2%
Monounsaturated fat 0.239g 0.016g 1%
Polyunsaturated fat 0.228g 0.089g 1%
Calories 32kcal 16kcal 1%
Selenium 0.9µg 0.2µg 1%
Carbs 5.5g 3.35g 1%
Sodium 14mg 2mg 1%
Fats 0.7g 0.18g 1%
Fructose 0.95g 1%
Zinc 0.23mg 0.29mg 1%
Net carbs 4.4g 2.25g N/A
Sugar 4.4g 2.2g N/A
Fiber 1.1g 1.1g 0%
Saturated fat 0.023g 0.044g 0%
Tryptophan 0.011mg 0%
Threonine 0.028mg 0%
Isoleucine 0.042mg 0%
Leucine 0.069mg 0%
Lysine 0.065mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.041mg 0%
Valine 0.053mg 0%
Histidine 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden cress Summer squash
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
150%
Garden cress
16%
Summer squash
Minerals Daily Need Coverage Score
33%
Garden cress
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Garden cress
Garden cress is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Garden cress
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.