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  6. Chuck steak vs. Watercress

Chuck steak vs. Watercress — In-Depth Nutrition Comparison

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Differences between chuck steak and watercress

  • Chuck steak is higher in vitamin B12, zinc, selenium, iron, and vitamin B3; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Watercress's daily need coverage for vitamin K is 207% higher.
  • Watercress has less cholesterol.
  • Chuck steak has a lower glycemic index (0) than watercress (32).

The food types used in this comparison are Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Watercress, raw.

Infographic

Chuck steak 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% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
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 +1125%
Contains more ZincZinc +7790.9%
Contains more PhosphorusPhosphorus +221.7%
Contains more SeleniumSelenium +2955.6%
Contains more CalciumCalcium +650%
Contains less SodiumSodium -42.3%
Contains more ManganeseManganese +1933.3%
~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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
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 +59.2%
Contains more Vitamin B3Vitamin B3 +2231.5%
Contains more Vitamin B5Vitamin B5 +142.6%
Contains more Vitamin B6Vitamin B6 +189.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +777.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin KVitamin K +15525%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Chuck steak Watercress DV% diff.
Vitamin K 1.6µg 250µg 207%
Vitamin B12 3.03µg 0µg 126%
Zinc 8.68mg 0.11mg 78%
Vitamin C 0mg 43mg 48%
Selenium 27.5µg 0.9µg 48%
Protein 24.98g 2.3g 45%
Saturated fat 8.66g 0.027g 39%
Fats 19.64g 0.1g 30%
Cholesterol 87mg 0mg 29%
Vitamin B3 4.663mg 0.2mg 28%
Iron 2.45mg 0.2mg 28%
Monounsaturated fat 9.457g 0.008g 24%
Phosphorus 193mg 60mg 19%
Vitamin B6 0.373mg 0.129mg 19%
Vitamin A 7µg 160µg 17%
Choline 79mg 9mg 13%
Calories 277kcal 11kcal 13%
Manganese 0.012mg 0.244mg 10%
Calcium 16mg 120mg 10%
Vitamin B5 0.752mg 0.31mg 9%
Vitamin E 0.1mg 1mg 6%
Vitamin B2 0.191mg 0.12mg 5%
Polyunsaturated fat 0.81g 0.035g 5%
Fiber 0g 0.5g 2%
Vitamin B1 0.066mg 0.09mg 2%
Sodium 71mg 41mg 1%
Folate 6µg 9µg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 0g 0.79g N/A
Carbs 0g 1.29g 0%
Magnesium 22mg 21mg 0%
Potassium 325mg 330mg 0%
Sugar 0g 0.2g N/A
Copper 0.077mg 0.077mg 0%
Trans fat 1.287g 0g N/A
Tryptophan 0.281mg 0.03mg 0%
Threonine 1.099mg 0.133mg 0%
Isoleucine 1.062mg 0.093mg 0%
Leucine 2.009mg 0.166mg 0%
Lysine 2.184mg 0.134mg 0%
Methionine 0.709mg 0.02mg 0%
Phenylalanine 0.951mg 0.114mg 0%
Valine 1.129mg 0.137mg 0%
Histidine 0.809mg 0.04mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0.004g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 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 +986.1%
Contains more FatsFats +19540%
Contains more CarbsCarbs +∞%
Contains more WaterWater +72.2%
Contains more OtherOther +650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 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 +118112.5%
Contains more Poly. FatPolyunsaturated fat +2214.3%
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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.