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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 A, vitamin C, 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 than summer squash. Watercress contains 3191IU of vitamin A, while summer squash contains 200IU.
  • 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 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.
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%
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%
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%
Contains more IronIron +75%
Contains more ZincZinc +163.6%
Contains less SodiumSodium -95.1%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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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. 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.