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  6. Watercress vs. Summer squash

Watercress vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between Watercress and Summer squash

  • Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, Calcium, and Vitamin E , however, Summer squash is richer in Vitamin B6.
  • Watercress's daily need coverage for Vitamin K is 206% more.
  • Watercress contains 16 times more Vitamin A RAE than Summer squash. Watercress contains 160µg of Vitamin A RAE, while Summer squash contains 10µg.

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

Infographic

Watercress vs Summer squash 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.
Watercress
Watercress
7
:
3
Summer squash
Summer squash
Contains more Calcium +700%
Contains more Magnesium +23.5%
Contains more Phosphorus +57.9%
Contains more Potassium +26%
Contains more Copper +51%
Contains more Manganese +39.4%
Contains more Selenium +350%
Contains more Iron +75%
Contains less Sodium -95.1%
Contains more Zinc +163.6%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +700%
Contains more Magnesium +23.5%
Contains more Phosphorus +57.9%
Contains more Potassium +26%
Contains more Copper +51%
Contains more Manganese +39.4%
Contains more Selenium +350%
Contains more Iron +75%
Contains less Sodium -95.1%
Contains more Zinc +163.6%

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.
Watercress
Watercress
6
:
4
Summer squash
Summer squash
Contains more Vitamin A +1495.5%
Contains more Vitamin E +733.3%
Contains more Vitamin C +152.9%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B5 +100%
Contains more Vitamin K +8233.3%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B3 +143.5%
Contains more Vitamin B6 +69%
Contains more Folate +222.2%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +1495.5%
Contains more Vitamin E +733.3%
Contains more Vitamin C +152.9%
Contains more Vitamin B1 +87.5%
Contains more Vitamin B5 +100%
Contains more Vitamin K +8233.3%
Contains more Vitamin B2 +18.3%
Contains more Vitamin B3 +143.5%
Contains more Vitamin B6 +69%
Contains more Folate +222.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Summer squash
Summer squash
Contains more Protein +90.1%
Contains more Other +93.5%
Contains more Fats +80%
Contains more Carbs +159.7%
Equal in Water - 94.64
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +90.1%
Contains more Other +93.5%
Contains more Fats +80%
Contains more Carbs +159.7%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Summer squash
Summer squash
Contains less Saturated Fat -38.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +154.3%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -38.6%
Contains more Monounsaturated Fat +100%
Contains more Polyunsaturated fat +154.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Summer squash
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Summer squash Opinion
Net carbs 0.79g 2.25g Summer squash
Protein 2.3g 1.21g Watercress
Fats 0.1g 0.18g Summer squash
Carbs 1.29g 3.35g Summer squash
Calories 11kcal 16kcal Summer squash
Fructose 0.95g Summer squash
Sugar 0.2g 2.2g Watercress
Fiber 0.5g 1.1g Summer squash
Calcium 120mg 15mg Watercress
Iron 0.2mg 0.35mg Summer squash
Magnesium 21mg 17mg Watercress
Phosphorus 60mg 38mg Watercress
Potassium 330mg 262mg Watercress
Sodium 41mg 2mg Summer squash
Zinc 0.11mg 0.29mg Summer squash
Copper 0.077mg 0.051mg Watercress
Manganese 0.244mg 0.175mg Watercress
Selenium 0.9µg 0.2µg Watercress
Vitamin A 3191IU 200IU Watercress
Vitamin A RAE 160µg 10µg Watercress
Vitamin E 1mg 0.12mg Watercress
Vitamin C 43mg 17mg Watercress
Vitamin B1 0.09mg 0.048mg Watercress
Vitamin B2 0.12mg 0.142mg Summer squash
Vitamin B3 0.2mg 0.487mg Summer squash
Vitamin B5 0.31mg 0.155mg Watercress
Vitamin B6 0.129mg 0.218mg Summer squash
Folate 9µg 29µg Summer squash
Vitamin K 250µg 3µg Watercress
Tryptophan 0.03mg 0.011mg Watercress
Threonine 0.133mg 0.028mg Watercress
Isoleucine 0.093mg 0.042mg Watercress
Leucine 0.166mg 0.069mg Watercress
Lysine 0.134mg 0.065mg Watercress
Methionine 0.02mg 0.017mg Watercress
Phenylalanine 0.114mg 0.041mg Watercress
Valine 0.137mg 0.053mg Watercress
Histidine 0.04mg 0.025mg Watercress
Saturated Fat 0.027g 0.044g Watercress
Monounsaturated Fat 0.008g 0.016g Summer squash
Polyunsaturated fat 0.035g 0.089g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
91%
Watercress
18%
Summer squash
Minerals Daily Need Coverage Score
18%
Watercress
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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