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  6. Corned beef vs. Watercress

Corned beef vs. Watercress — In-Depth Nutrition Comparison

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How are corned beef and watercress different?

  • Corned beef is richer in vitamin B12, selenium, zinc, and iron, while watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 207% more than corned beef.
  • Watercress is lower in cholesterol.
  • Watercress has a higher glycemic index (32) than corned beef (0).

Beef, cured, corned beef, brisket, cooked and Watercress, raw types were used in this article.

Infographic

Corned beef 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 8.6% 2.4% 13% 70% 51% 125% 54% 127% 2.9% 179%
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 +830%
Contains more CopperCopper +100%
Contains more ZincZinc +4063.6%
Contains more PhosphorusPhosphorus +108.3%
Contains more SeleniumSelenium +3544.4%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +127.6%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +1009.1%

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% 3.2% 1.5% 6.5% 39% 57% 25% 53% 204% 3.8% 4.5% 38%
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 +41.7%
Contains more Vitamin B3Vitamin B3 +1415%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +78.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +668.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +525%
Contains more Vitamin B1Vitamin B1 +246.2%
Contains more Vitamin KVitamin K +16566.7%
Contains more FolateFolate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 19% 60% 3%
Protein: 18.17 g
Fats: 18.98 g
Carbs: 0.47 g
Water: 59.79 g
Other: 2.59 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 +690%
Contains more FatsFats +18880%
Contains more OtherOther +115.8%
Contains more CarbsCarbs +174.5%
Contains more WaterWater +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 57% 4%
Saturated fat: Sat. Fat 6.34 g
Monounsaturated fat: Mono. Fat 9.22 g
Polyunsaturated fat: Poly. Fat 0.67 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 +115150%
Contains more Poly. FatPolyunsaturated fat +1814.3%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Corned beef Watercress DV% diff.
Vitamin K 1.5µg 250µg 207%
Vitamin B12 1.63µg 0µg 68%
Selenium 32.8µg 0.9µg 58%
Vitamin C 0mg 43mg 48%
Zinc 4.58mg 0.11mg 41%
Sodium 973mg 41mg 41%
Cholesterol 98mg 0mg 33%
Protein 18.17g 2.3g 32%
Fats 18.98g 0.1g 29%
Saturated fat 6.34g 0.027g 29%
Monounsaturated fat 9.22g 0.008g 23%
Iron 1.86mg 0.2mg 21%
Vitamin B3 3.03mg 0.2mg 18%
Vitamin A 0µg 160µg 18%
Calories 251kcal 11kcal 12%
Calcium 8mg 120mg 11%
Choline 69.2mg 9mg 11%
Manganese 0.022mg 0.244mg 10%
Copper 0.154mg 0.077mg 9%
Phosphorus 125mg 60mg 9%
Vitamin B6 0.23mg 0.129mg 8%
Vitamin E 0.16mg 1mg 6%
Potassium 145mg 330mg 5%
Vitamin B1 0.026mg 0.09mg 5%
Polyunsaturated fat 0.67g 0.035g 4%
Vitamin B2 0.17mg 0.12mg 4%
Fiber 0g 0.5g 2%
Vitamin B5 0.42mg 0.31mg 2%
Magnesium 12mg 21mg 2%
Vitamin D 4IU 0IU 1%
Folate 6µg 9µg 1%
Vitamin D 0.1µg 0µg 1%
Carbs 0.47g 1.29g 0%
Net carbs 0.47g 0.79g N/A
Sugar 0g 0.2g N/A
Tryptophan 0.119mg 0.03mg 0%
Threonine 0.726mg 0.133mg 0%
Isoleucine 0.827mg 0.093mg 0%
Leucine 1.445mg 0.166mg 0%
Lysine 1.536mg 0.134mg 0%
Methionine 0.473mg 0.02mg 0%
Phenylalanine 0.718mg 0.114mg 0%
Valine 0.901mg 0.137mg 0%
Histidine 0.58mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corned beef Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Corned beef
74%
Watercress
Minerals Daily Need Coverage Score
63%
Corned beef
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 98mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 932mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 6.313g)
Which food is lower in Sugar?
Corned beef
Corned beef is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Corned beef
Corned beef is lower in glycemic index (difference - 32)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Corned beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170200/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.