Squash vs. Watercress
Nutrition comparison of Cooked Squash and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
squash
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in squash and watercress:
- Both squash and watercress are high in Vitamin A, Vitamin C, calcium and potassium.
- Squash has more beta-carotene and alpha-carotene than watercress, however, watercress contains more lutein + zeaxanthin than squash.
- Squash is an excellent source of dietary fiber.
- Watercress has 7.1 times less carbohydrates than squash.
- Watercress has 73% less calories than squash.
- Watercress has more riboflavin, however, squash contains more niacin and folate.
- Watercress is an excellent source of Vitamin K.
USDA sources for nutritional information: Squash (Squash, winter, butternut, cooked, baked, without salt) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 73% less calories than squash - squash has 40 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, squash is much lighter in protein, much heavier in carbs and similar to watercress for fat. Squash has a macronutrient ratio of 8:91:2 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Squash | Watercress | |
|---|---|---|
| Protein | 8% | 67% |
| Carbohydrates | 91% | 33% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 7.1 times less carbohydrates than squash - squash has 10.5g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Squash is an excellent source of dietary fiber and it has 540% more dietary fiber than watercress - squash has 3.2g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Squash and watercress contain similar amounts of sugar - squash has 2g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Squash and watercress contain similar amounts of protein - squash has 0.9g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both squash and watercress are low in saturated fat - squash has 0.02g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Both squash and watercress are high in Vitamin C. Watercress has 185% more Vitamin C than squash - squash has 15.1mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Both squash and watercress are high in Vitamin A. Squash has 249% more Vitamin A than watercress - squash has 558ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Squash and watercress contain similar amounts of Vitamin E - squash has 1.3mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 249 times more Vitamin K than squash - squash has 1ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Watercress has more riboflavin, however, squash contains more niacin and folate. Both squash and watercress contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Squash | Watercress | |
|---|---|---|
| Thiamin | 0.072 MG | 0.09 MG |
| Riboflavin | 0.017 MG | 0.12 MG |
| Niacin | 0.969 MG | 0.2 MG |
| Pantothenic acid | 0.359 MG | 0.31 MG |
| Vitamin B6 | 0.124 MG | 0.129 MG |
| Folate | 19 UG | 9 UG |
Minerals
calcium
Both squash and watercress are high in calcium. Watercress has 193% more calcium than squash - squash has 41mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Squash and watercress contain similar amounts of iron - squash has 0.6mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both squash and watercress are high in potassium. Watercress has 16% more potassium than squash - squash has 284mg of potassium per 100 grams and watercress has 330mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, squash has more beta-carotene and alpha-carotene than watercress per 100 grams, however, watercress contains more lutein + zeaxanthin than squash per 100 grams.
| Squash | Watercress | |
|---|---|---|
| beta-carotene | 4570 UG | 1914 UG |
| alpha-carotene | 1130 UG | ~ |
| lutein + zeaxanthin | ~ | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both squash and watercress contain significant amounts of alpha linoleic acid (ALA).
| Squash | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.023 G |
| Total | 0.024 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both squash and watercress contain small amounts of linoleic acid.
| Squash | Watercress | |
|---|---|---|
| linoleic acid | 0.014 G | 0.012 G |
| Total | 0.014 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Squash (Squash, winter, butternut, cooked, baked, without salt) and Watercress (Watercress, raw) .
Cooked Squash g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does squash or watercress contain more calories in 100 grams?Watercress has 70% less calories than squash - squash has 40 calories in 100g and watercress has 11 calories.
Is squash or watercress better for protein?
Squash and watercress contain similar amounts of protein - squash has 0.9g of protein per 100 grams and watercress has 2.3g of protein.
Does squash or watercress have more carbohydrates?
By weight, watercress has 7.1 times fewer carbohydrates than squash - squash has 10.5g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does squash or watercress contain more calcium?
Both squash and watercress are high in calcium. Watercress has 190% more calcium than squash - squash has 41mg of calcium in 100 grams and watercress has 120mg of calcium.
Does squash or watercress contain more potassium?
Both squash and watercress are high in potassium. Watercress has 20% more potassium than squash - squash has 284mg of potassium in 100 grams and watercress has 330mg of potassium.