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  6. Garden cress vs. Beefsteak raw

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

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What are the differences between garden cress and beefsteak raw?

  • Garden cress is higher in vitamin K, vitamin A, and vitamin C, yet beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B3, vitamin B6, and phosphorus.
  • Garden cress's daily need coverage for vitamin K is 450% more.

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

Infographic

Garden cress vs Beefsteak raw 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
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%
Contains more MagnesiumMagnesium +52%
Contains more CalciumCalcium +1520%
Contains more PotassiumPotassium +61.6%
Contains more CopperCopper +115.2%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +∞%
Contains more IronIron +53.8%
Contains more ZincZinc +2204.3%
Contains more PhosphorusPhosphorus +189.5%
Contains more SeleniumSelenium +3000%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +36026.7%
Contains more FolateFolate +2566.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +404.8%
Contains more Vitamin B6Vitamin B6 +119.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.075mg

All nutrients comparison - raw data values

Nutrient Garden cress Beefsteak raw DV% diff.
Vitamin K 541.9µg 1.5µg 450%
Vitamin B12 0µg 2.69µg 112%
Vitamin C 69mg 0mg 77%
Selenium 0.9µg 27.9µg 49%
Zinc 0.23mg 5.3mg 46%
Protein 2.6g 21.38g 38%
Vitamin A 346µg 2µg 38%
Vitamin B3 1mg 5.048mg 25%
Manganese 0.553mg 24%
Vitamin B6 0.247mg 0.543mg 23%
Cholesterol 0mg 67mg 22%
Phosphorus 76mg 220mg 21%
Folate 80µg 3µg 19%
Copper 0.17mg 0.079mg 10%
Iron 1.3mg 2mg 9%
Calcium 81mg 5mg 8%
Saturated fat 0.023g 1.875g 8%
Potassium 606mg 375mg 7%
Fats 0.7g 5.36g 7%
Vitamin B2 0.26mg 0.182mg 6%
Vitamin B5 0.242mg 5%
Monounsaturated fat 0.239g 2.354g 5%
Calories 32kcal 134kcal 5%
Vitamin E 0.7mg 5%
Fiber 1.1g 0g 4%
Choline 19.5mg 4%
Magnesium 38mg 25mg 3%
Sodium 14mg 55mg 2%
Carbs 5.5g 0g 2%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.4g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 4.4g 0g N/A
Vitamin B1 0.08mg 0.075mg 0%
Trans fat 0g 0.253g N/A
Polyunsaturated fat 0.228g 0.189g 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 0g 0.008g 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.6%
Contains more OtherOther +445.5%
Contains more ProteinProtein +722.3%
Contains more FatsFats +665.7%

Fat Type Comparison

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

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