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  6. Beefsteak raw vs. Garden cress

Beefsteak raw vs. Garden cress — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and garden cress?

  • Beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus, yet garden cress is higher in vitamin K, vitamin A, and vitamin C.
  • Garden cress's daily need coverage for vitamin K is 450% more.
  • The amount of cholesterol in garden cress is lower.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Cress, garden, raw types in this article.

Infographic

Beefsteak raw vs Garden cress 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more IronIron +53.8%
Contains more ZincZinc +2204.3%
Contains more PhosphorusPhosphorus +189.5%
Contains more SeleniumSelenium +3000%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +1520%
Contains more PotassiumPotassium +61.6%
Contains more CopperCopper +115.2%
Contains less SodiumSodium -74.5%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +404.8%
Contains more Vitamin B6Vitamin B6 +119.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17200%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin KVitamin K +36026.7%
Contains more FolateFolate +2566.7%
~equal in Vitamin B1 ~0.08mg

All nutrients comparison - raw data values

Nutrient Beefsteak raw Garden cress DV% diff.
Vitamin K 1.5µg 541.9µg 450%
Vitamin B12 2.69µg 0µg 112%
Vitamin C 0mg 69mg 77%
Selenium 27.9µg 0.9µg 49%
Zinc 5.3mg 0.23mg 46%
Protein 21.38g 2.6g 38%
Vitamin A 2µg 346µg 38%
Vitamin B3 5.048mg 1mg 25%
Manganese 0.553mg 24%
Vitamin B6 0.543mg 0.247mg 23%
Cholesterol 67mg 0mg 22%
Phosphorus 220mg 76mg 21%
Folate 3µg 80µg 19%
Copper 0.079mg 0.17mg 10%
Iron 2mg 1.3mg 9%
Calcium 5mg 81mg 8%
Saturated fat 1.875g 0.023g 8%
Potassium 375mg 606mg 7%
Fats 5.36g 0.7g 7%
Vitamin B2 0.182mg 0.26mg 6%
Vitamin B5 0.242mg 5%
Monounsaturated fat 2.354g 0.239g 5%
Calories 134kcal 32kcal 5%
Vitamin E 0.7mg 5%
Fiber 0g 1.1g 4%
Choline 19.5mg 4%
Magnesium 25mg 38mg 3%
Sodium 55mg 14mg 2%
Carbs 0g 5.5g 2%
Vitamin D 0.1µg 0µg 1%
Net carbs 0g 4.4g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 4.4g N/A
Vitamin B1 0.075mg 0.08mg 0%
Trans fat 0.253g 0g N/A
Polyunsaturated fat 0.189g 0.228g 0%
Tryptophan 0.262mg 0%
Threonine 1.099mg 0%
Isoleucine 1.09mg 0%
Leucine 2.011mg 0%
Lysine 2.247mg 0%
Methionine 0.621mg 0%
Phenylalanine 0.931mg 0%
Valine 1.152mg 0%
Histidine 0.868mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +722.3%
Contains more FatsFats +665.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.6%
Contains more OtherOther +445.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +884.9%
Contains less Sat. FatSaturated fat -98.8%
Contains more Poly. FatPolyunsaturated fat +20.6%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/nutrients
  2. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.