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  6. Garden cress vs. Squid

Garden cress vs. Squid — In-Depth Nutrition Comparison

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Important differences between garden cress and squid

  • Garden cress has more vitamin A and vitamin C; however, squid has more vitamin B12, selenium, iron, vitamin B2, copper, and phosphorus.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Garden cress has 10 times more vitamin A than squid. Garden cress has 6917IU of vitamin A, while squid has 675IU.
  • Garden cress is lower in sodium.

The food varieties used in the comparison are Cress, garden, raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Garden cress vs Squid 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%
Squid
Squid
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +164.6%
Contains more MagnesiumMagnesium +57.9%
Contains more CalciumCalcium +122.2%
Contains more IronIron +733.8%
Contains more CopperCopper +487.1%
Contains more ZincZinc +1404.3%
Contains more PhosphorusPhosphorus +663.2%
Contains more SeleniumSelenium +9855.6%
~equal in Potassium ~637mg

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%
Squid
Squid
4
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin CVitamin C +711.8%
Contains more Vitamin AVitamin A +70.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +370.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +233.3%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +565%
Contains more Vitamin B3Vitamin B3 +118.9%
Contains more Vitamin B5Vitamin B5 +271.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.27mg

All nutrients comparison - raw data values

Nutrient Garden cress Squid DV% diff.
Vitamin K 541.9µg 452%
Vitamin B12 0µg 5.4µg 225%
Selenium 0.9µg 89.6µg 161%
Iron 1.3mg 10.84mg 119%
Vitamin B2 0.26mg 1.729mg 113%
Copper 0.17mg 0.998mg 92%
Cholesterol 0mg 224mg 75%
Phosphorus 76mg 580mg 72%
Vitamin C 69mg 8.5mg 67%
Protein 2.6g 32.48g 60%
Sodium 14mg 744mg 32%
Zinc 0.23mg 3.46mg 29%
Vitamin A 346µg 203µg 16%
Manganese 0.553mg 0.209mg 15%
Folate 80µg 24µg 14%
Vitamin B5 0.242mg 0.9mg 13%
Calcium 81mg 180mg 10%
Vitamin B3 1mg 2.189mg 7%
Calories 32kcal 158kcal 6%
Vitamin E 0.7mg 5%
Vitamin B1 0.08mg 0.017mg 5%
Magnesium 38mg 60mg 5%
Fiber 1.1g 0g 4%
Choline 19.5mg 4%
Vitamin B6 0.247mg 0.27mg 2%
Potassium 606mg 637mg 1%
Carbs 5.5g 1.64g 1%
Fats 0.7g 1.4g 1%
Saturated fat 0.023g 0.236g 1%
Net carbs 4.4g 1.64g N/A
Sugar 4.4g N/A
Monounsaturated fat 0.239g 0.162g 0%
Polyunsaturated fat 0.228g 0.268g 0%
Tryptophan 0.364mg 0%
Threonine 1.398mg 0%
Isoleucine 1.414mg 0%
Leucine 2.287mg 0%
Lysine 2.427mg 0%
Methionine 0.733mg 0%
Phenylalanine 1.164mg 0%
Valine 1.419mg 0%
Histidine 0.624mg 0%
Omega-3 - EPA 0g 0.078g N/A
Omega-3 - DHA 0g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

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
Squid
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more CarbsCarbs +235.4%
Contains more WaterWater +46.3%
Contains more ProteinProtein +1149.2%
Contains more FatsFats +100%
Contains more OtherOther +86.7%

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
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +47.5%
Contains more Poly. FatPolyunsaturated fat +17.5%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.