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
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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 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% |
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 | +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 | +∞% |
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:
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
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
0.236 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% |
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 Cholesterol |
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| Lower in Sodium |
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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 | |
|
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 |
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 | 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
150%
104%
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 is lower in Cholesterol?
Garden cress is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Garden cress contains less Sodium (difference - 730mg)
Which food is lower in Saturated fat?
Garden cress is lower in Saturated fat (difference - 0.213g)
Which food is lower in glycemic index?
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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.