Garden cress vs. Squid — In-Depth Nutrition Comparison
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Important differences between Garden cress and Squid
- Garden cress has more Vitamin C, however, Squid has more Vitamin B12, Selenium, Iron, Vitamin B2, Copper, Phosphorus, and Zinc.
- Squid's daily need coverage for Vitamin B12 is 225% more.
- Garden cress has 8 times more Vitamin C than Squid. Garden cress has 69mg of Vitamin C, while Squid has 8.5mg.
- 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.
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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
less
Sodium
-98.1%
Contains
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Manganese
+164.6%
Contains
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Calcium
+122.2%
Contains
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Iron
+733.8%
Contains
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Magnesium
+57.9%
Contains
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Phosphorus
+663.2%
Contains
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Zinc
+1404.3%
Contains
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Copper
+487.1%
Contains
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Selenium
+9855.6%
Equal in Potassium - 637
Contains
less
Sodium
-98.1%
Contains
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Manganese
+164.6%
Contains
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Calcium
+122.2%
Contains
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Iron
+733.8%
Contains
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Magnesium
+57.9%
Contains
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Phosphorus
+663.2%
Contains
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Zinc
+1404.3%
Contains
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Copper
+487.1%
Contains
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Selenium
+9855.6%
Equal in Potassium - 637
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
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Vitamin A
+924.7%
Contains
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Vitamin C
+711.8%
Contains
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Vitamin B1
+370.6%
Contains
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Folate
+233.3%
Contains
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Vitamin B2
+565%
Contains
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Vitamin B3
+118.9%
Contains
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Vitamin B5
+271.9%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.27
Contains
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Vitamin A
+924.7%
Contains
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Vitamin C
+711.8%
Contains
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Vitamin B1
+370.6%
Contains
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Folate
+233.3%
Contains
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Vitamin B2
+565%
Contains
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Vitamin B3
+118.9%
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Vitamin B5
+271.9%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B6 - 0.27
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+235.4%
Contains
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Water
+46.3%
Contains
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Protein
+1149.2%
Contains
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Fats
+100%
Contains
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Other
+86.7%
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
Protein:
32.48 g
Fats:
1.4 g
Carbs:
1.64 g
Water:
61.12 g
Other:
3.36 g
Contains
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Carbs
+235.4%
Contains
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Water
+46.3%
Contains
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Protein
+1149.2%
Contains
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Fats
+100%
Contains
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Other
+86.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-90.3%
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Monounsaturated Fat
+47.5%
Contains
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Polyunsaturated fat
+17.5%
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.239 g
Polyunsaturated fat:
0.228 g
Saturated Fat:
0.236 g
Monounsaturated Fat:
0.162 g
Polyunsaturated fat:
0.268 g
Contains
less
Saturated Fat
-90.3%
Contains
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Monounsaturated Fat
+47.5%
Contains
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Polyunsaturated fat
+17.5%
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 4.4g | 1.64g |
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| Protein | 2.6g | 32.48g |
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| Fats | 0.7g | 1.4g |
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| Carbs | 5.5g | 1.64g |
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| Calories | 32kcal | 158kcal |
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| Sugar | 4.4g |
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| Fiber | 1.1g | 0g |
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| Calcium | 81mg | 180mg |
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| Iron | 1.3mg | 10.84mg |
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| Magnesium | 38mg | 60mg |
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| Phosphorus | 76mg | 580mg |
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| Potassium | 606mg | 637mg |
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| Sodium | 14mg | 744mg |
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| Zinc | 0.23mg | 3.46mg |
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| Copper | 0.17mg | 0.998mg |
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| Manganese | 0.553mg | 0.209mg |
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| Selenium | 0.9µg | 89.6µg |
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| Vitamin A | 6917IU | 675IU |
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| Vitamin A RAE | 346µg | 203µg |
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| Vitamin E | 0.7mg |
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| Vitamin C | 69mg | 8.5mg |
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| Vitamin B1 | 0.08mg | 0.017mg |
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| Vitamin B2 | 0.26mg | 1.729mg |
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| Vitamin B3 | 1mg | 2.189mg |
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| Vitamin B5 | 0.242mg | 0.9mg |
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| Vitamin B6 | 0.247mg | 0.27mg |
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| Folate | 80µg | 24µg |
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| Vitamin B12 | 0µg | 5.4µg |
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| Vitamin K | 541.9µg |
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| Tryptophan | 0.364mg |
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| Threonine | 1.398mg |
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| Isoleucine | 1.414mg |
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| Leucine | 2.287mg |
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| Lysine | 2.427mg |
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| Methionine | 0.733mg |
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| Phenylalanine | 1.164mg |
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| Valine | 1.419mg |
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| Histidine | 0.624mg |
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| Cholesterol | 0mg | 224mg |
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| Saturated Fat | 0.023g | 0.236g |
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| Omega-3 - DHA | 0g | 0.132g |
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| Omega-3 - EPA | 0g | 0.078g |
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| Omega-3 - DPA | 0g | 0.012g |
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| Monounsaturated Fat | 0.239g | 0.162g |
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| Polyunsaturated fat | 0.228g | 0.268g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
187%
110%
Minerals Daily Need Coverage Score
33%
185%
Comparison summary
Which food is richer in minerals?
Squid is relatively richer in minerals
Which food is lower in Sugar?
Squid is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 730mg)
Which food is lower in Cholesterol?
Garden cress is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Garden cress is lower in Saturated Fat (difference - 0.213g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.