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  6. Beef tenderloin vs. Watercress

Beef tenderloin vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between beef tenderloin and watercress

  • Beef tenderloin has more vitamin B12, selenium, iron, zinc, phosphorus, and vitamin B3; however, watercress is richer in vitamin A and vitamin C.
  • Beef tenderloin covers your daily vitamin B12 needs 103% more than watercress.
  • Watercress has a higher glycemic index. The glycemic index of watercress is 32, while the glycemic index of beef tenderloin is 0.

Specific food types used in this comparison are Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted and Watercress, raw.

Infographic

Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
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 +1455%
Contains more CopperCopper +59.7%
Contains more ZincZinc +3563.6%
Contains more PhosphorusPhosphorus +238.3%
Contains more SeleniumSelenium +2444.4%
Contains more CalciumCalcium +1233.3%
Contains less SodiumSodium -28.1%
Contains more ManganeseManganese +1642.9%
~equal in Magnesium ~21mg
~equal in Potassium ~330mg

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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
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 +116.7%
Contains more Vitamin B3Vitamin B3 +1400%
Contains more Vitamin B6Vitamin B6 +93.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +911.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +24%
Contains more FolateFolate +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg

All nutrients comparison - raw data values

Nutrient Beef tenderloin Watercress DV% diff.
Vitamin K 250µg 208%
Vitamin B12 2.46µg 0µg 103%
Vitamin C 0mg 43mg 48%
Saturated fat 9.72g 0.027g 44%
Protein 23.9g 2.3g 43%
Selenium 22.9µg 0.9µg 40%
Fats 24.6g 0.1g 38%
Zinc 4.03mg 0.11mg 36%
Iron 3.11mg 0.2mg 36%
Cholesterol 85mg 0mg 28%
Monounsaturated fat 10.27g 0.008g 26%
Phosphorus 203mg 60mg 20%
Vitamin B3 3mg 0.2mg 18%
Vitamin A 0µg 160µg 18%
Calories 324kcal 11kcal 16%
Choline 91mg 9mg 15%
Calcium 9mg 120mg 11%
Vitamin B2 0.26mg 0.12mg 11%
Manganese 0.014mg 0.244mg 10%
Vitamin B6 0.25mg 0.129mg 9%
Vitamin E 1mg 7%
Polyunsaturated fat 1g 0.035g 6%
Copper 0.123mg 0.077mg 5%
Fiber 0g 0.5g 2%
Vitamin B5 0.25mg 0.31mg 1%
Sodium 57mg 41mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Magnesium 22mg 21mg 0%
Potassium 331mg 330mg 0%
Sugar 0g 0.2g N/A
Vitamin B1 0.09mg 0.09mg 0%
Folate 8µg 9µg 0%
Tryptophan 0.268mg 0.03mg 0%
Threonine 1.044mg 0.133mg 0%
Isoleucine 1.075mg 0.093mg 0%
Leucine 1.889mg 0.166mg 0%
Lysine 1.989mg 0.134mg 0%
Methionine 0.612mg 0.02mg 0%
Phenylalanine 0.933mg 0.114mg 0%
Valine 1.163mg 0.137mg 0%
Histidine 0.818mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 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 ProteinProtein +939.1%
Contains more FatsFats +24500%
Contains more OtherOther +160.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +96.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 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 +128275%
Contains more Poly. FatPolyunsaturated fat +2757.1%
Contains less Sat. FatSaturated fat -99.7%

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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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.