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  6. Summer squash vs. Watercress

Summer squash vs. Watercress — In-Depth Nutrition Comparison

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Important differences between summer squash and watercress

  • Summer squash has more vitamin B6; however, watercress is richer in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Watercress's daily need coverage for vitamin K is 206% more.
  • Summer squash contains 3 times more folate than watercress. Summer squash contains 29µg of folate, while watercress contains 9µg.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of summer squash is 13.

The food varieties used in the comparison are Squash, summer, all varieties, raw and Watercress, raw.

Infographic

Summer squash vs Watercress 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +75%
Contains more ZincZinc +163.6%
Contains less SodiumSodium -95.1%
Contains more MagnesiumMagnesium +23.5%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +26%
Contains more CopperCopper +51%
Contains more PhosphorusPhosphorus +57.9%
Contains more ManganeseManganese +39.4%
Contains more SeleniumSelenium +350%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +143.5%
Contains more Vitamin B6Vitamin B6 +69%
Contains more FolateFolate +222.2%
Contains more Vitamin CVitamin C +152.9%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin KVitamin K +8233.3%
Contains more CholineCholine +34.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Summer squash Watercress DV% diff.
Vitamin K 3µg 250µg 206%
Vitamin C 17mg 43mg 29%
Vitamin A 10µg 160µg 17%
Calcium 15mg 120mg 11%
Vitamin B6 0.218mg 0.129mg 7%
Vitamin E 0.12mg 1mg 6%
Folate 29µg 9µg 5%
Vitamin B1 0.048mg 0.09mg 4%
Phosphorus 38mg 60mg 3%
Vitamin B5 0.155mg 0.31mg 3%
Manganese 0.175mg 0.244mg 3%
Copper 0.051mg 0.077mg 3%
Sodium 2mg 41mg 2%
Vitamin B3 0.487mg 0.2mg 2%
Zinc 0.29mg 0.11mg 2%
Fiber 1.1g 0.5g 2%
Protein 1.21g 2.3g 2%
Iron 0.35mg 0.2mg 2%
Potassium 262mg 330mg 2%
Vitamin B2 0.142mg 0.12mg 2%
Fructose 0.95g 1%
Selenium 0.2µg 0.9µg 1%
Carbs 3.35g 1.29g 1%
Magnesium 17mg 21mg 1%
Calories 16kcal 11kcal 0%
Fats 0.18g 0.1g 0%
Net carbs 2.25g 0.79g N/A
Sugar 2.2g 0.2g N/A
Choline 6.7mg 9mg 0%
Saturated fat 0.044g 0.027g 0%
Monounsaturated fat 0.016g 0.008g 0%
Polyunsaturated fat 0.089g 0.035g 0%
Tryptophan 0.011mg 0.03mg 0%
Threonine 0.028mg 0.133mg 0%
Isoleucine 0.042mg 0.093mg 0%
Leucine 0.069mg 0.166mg 0%
Lysine 0.065mg 0.134mg 0%
Methionine 0.017mg 0.02mg 0%
Phenylalanine 0.041mg 0.114mg 0%
Valine 0.053mg 0.137mg 0%
Histidine 0.025mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +80%
Contains more CarbsCarbs +159.7%
Contains more ProteinProtein +90.1%
Contains more OtherOther +93.5%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +154.3%
Contains less Sat. FatSaturated fat -38.6%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.