Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Beefsteak raw
  5. Compare
  6. Beefsteak raw vs. Watercress

Beefsteak raw vs. Watercress — In-Depth Nutrition Comparison

Compare

A recap on the differences between beefsteak raw and watercress

  • Beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron; however, watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily vitamin K needs 207% more than beefsteak raw.
  • The glycemic index of watercress is higher.

Food varieties used in this article are Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Watercress, raw.

Infographic

Beefsteak raw 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 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +900%
Contains more ZincZinc +4718.2%
Contains more PhosphorusPhosphorus +266.7%
Contains more SeleniumSelenium +3000%
Contains more CalciumCalcium +2300%
Contains less SodiumSodium -25.5%
~equal in Copper ~0.077mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B3Vitamin B3 +2424%
Contains more Vitamin B6Vitamin B6 +320.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin KVitamin K +16566.7%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Beefsteak raw Watercress DV% diff.
Vitamin K 1.5µg 250µg 207%
Vitamin B12 2.69µg 0µg 112%
Selenium 27.9µg 0.9µg 49%
Vitamin C 0mg 43mg 48%
Zinc 5.3mg 0.11mg 47%
Protein 21.38g 2.3g 38%
Vitamin B6 0.543mg 0.129mg 32%
Vitamin B3 5.048mg 0.2mg 30%
Phosphorus 220mg 60mg 23%
Iron 2mg 0.2mg 23%
Cholesterol 67mg 0mg 22%
Vitamin A 2µg 160µg 18%
Calcium 5mg 120mg 12%
Manganese 0.244mg 11%
Fats 5.36g 0.1g 8%
Saturated fat 1.875g 0.027g 8%
Vitamin E 1mg 7%
Vitamin B5 0.31mg 6%
Monounsaturated fat 2.354g 0.008g 6%
Calories 134kcal 11kcal 6%
Vitamin B2 0.182mg 0.12mg 5%
Choline 9mg 2%
Fiber 0g 0.5g 2%
Folate 3µg 9µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin B1 0.075mg 0.09mg 1%
Polyunsaturated fat 0.189g 0.035g 1%
Sodium 55mg 41mg 1%
Potassium 375mg 330mg 1%
Magnesium 25mg 21mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Vitamin D 3IU 0IU 0%
Sugar 0g 0.2g N/A
Copper 0.079mg 0.077mg 0%
Trans fat 0.253g 0g N/A
Tryptophan 0.262mg 0.03mg 0%
Threonine 1.099mg 0.133mg 0%
Isoleucine 1.09mg 0.093mg 0%
Leucine 2.011mg 0.166mg 0%
Lysine 2.247mg 0.134mg 0%
Methionine 0.621mg 0.02mg 0%
Phenylalanine 0.931mg 0.114mg 0%
Valine 1.152mg 0.137mg 0%
Histidine 0.868mg 0.04mg 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
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 +829.6%
Contains more FatsFats +5260%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.4%
Contains more OtherOther +263.6%

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
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 +29325%
Contains more Poly. FatPolyunsaturated fat +440%
Contains less Sat. FatSaturated fat -98.6%

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. 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.