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Brisket raw vs. Watercress — In-Depth Nutrition Comparison

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The main differences between brisket raw and watercress

  • Brisket raw has more vitamin B12, zinc, selenium, vitamin B3, vitamin B6, and iron; however, watercress has more vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress is lower in cholesterol.
  • Watercress has a higher glycemic index than brisket raw.

Food types used in this article are Beef, brisket, whole, separable lean only, all grades, raw and Watercress, raw.

Infographic

Brisket 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
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 +860%
Contains more ZincZinc +3818.2%
Contains more PhosphorusPhosphorus +235%
Contains more SeleniumSelenium +1722.2%
Contains more CalciumCalcium +2300%
Contains less SodiumSodium -48.1%
Contains more ManganeseManganese +1642.9%
~equal in Magnesium ~21mg
~equal in Potassium ~330mg
~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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
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 +41.7%
Contains more Vitamin B3Vitamin B3 +1870%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more Vitamin B6Vitamin B6 +225.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +861.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin KVitamin K +19130.8%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.09mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 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 +800.9%
Contains more FatsFats +7270%
Contains more OtherOther +35%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 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 +43150%
Contains more Poly. FatPolyunsaturated fat +557.1%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brisket raw Watercress
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brisket raw Watercress DV% diff.
Vitamin K 1.3µg 250µg 207%
Vitamin B12 2.43µg 0µg 101%
Vitamin C 0mg 43mg 48%
Zinc 4.31mg 0.11mg 38%
Protein 20.72g 2.3g 37%
Selenium 16.4µg 0.9µg 28%
Vitamin B3 3.94mg 0.2mg 23%
Vitamin B6 0.42mg 0.129mg 22%
Iron 1.92mg 0.2mg 22%
Cholesterol 62mg 0mg 21%
Phosphorus 201mg 60mg 20%
Vitamin A 0µg 160µg 18%
Choline 86.5mg 9mg 14%
Calcium 5mg 120mg 12%
Saturated fat 2.59g 0.027g 12%
Fats 7.37g 0.1g 11%
Manganese 0.014mg 0.244mg 10%
Monounsaturated fat 3.46g 0.008g 9%
Calories 155kcal 11kcal 7%
Vitamin E 0.32mg 1mg 5%
Vitamin B2 0.17mg 0.12mg 4%
Sodium 79mg 41mg 2%
Fiber 0g 0.5g 2%
Folate 7µg 9µg 1%
Polyunsaturated fat 0.23g 0.035g 1%
Vitamin B1 0.1mg 0.09mg 1%
Vitamin B5 0.35mg 0.31mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Magnesium 23mg 21mg 0%
Potassium 330mg 330mg 0%
Sugar 0g 0.2g N/A
Copper 0.08mg 0.077mg 0%
Tryptophan 0.232mg 0.03mg 0%
Threonine 0.905mg 0.133mg 0%
Isoleucine 0.931mg 0.093mg 0%
Leucine 1.637mg 0.166mg 0%
Lysine 1.724mg 0.134mg 0%
Methionine 0.53mg 0.02mg 0%
Phenylalanine 0.809mg 0.114mg 0%
Valine 1.008mg 0.137mg 0%
Histidine 0.709mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brisket raw Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Brisket raw
74%
Watercress
Minerals Daily Need Coverage Score
45%
Brisket raw
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 62mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 2.563g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2)
Which food is lower in Sugar?
Brisket raw
Brisket raw is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Brisket raw
Brisket raw is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Brisket raw
Brisket raw is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.