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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
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
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
16%
Minerals Daily Need Coverage Score
33%
12%
Comparison summary
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.021g)
Which food is lower in glycemic index?
Garden cress is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Garden cress is relatively richer in minerals
Which food is richer in vitamins?
Garden cress is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)