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  6. Garden cress vs. Rib eye steak

Garden cress vs. Rib eye steak — In-Depth Nutrition Comparison

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Significant differences between garden cress and rib eye steak

  • Garden cress has more vitamin K, vitamin A, vitamin C, and manganese; however, rib eye steak is richer in vitamin B12, selenium, zinc, and vitamin B3.
  • Garden cress covers your daily vitamin K needs 450% more than rib eye steak.
  • Garden cress contains less saturated fat.

Specific food types used in this comparison are Cress, garden, raw and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Garden cress vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +636.4%
Contains more PotassiumPotassium +133.1%
Contains more CopperCopper +112.5%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +591.3%
Contains more IronIron +72.3%
Contains more ZincZinc +2469.6%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +3200%

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4225%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +12.7%
Contains more Vitamin KVitamin K +33768.8%
Contains more FolateFolate +1233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +10.4%
Contains more Vitamin B3Vitamin B3 +390.8%
Contains more Vitamin B5Vitamin B5 +121.5%
Contains more Vitamin B6Vitamin B6 +93.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +150.3%

All nutrients comparison - raw data values

Nutrient Garden cress Rib eye steak DV% diff.
Vitamin K 541.9µg 1.6µg 450%
Vitamin B12 0µg 2.1µg 88%
Vitamin C 69mg 0mg 77%
Selenium 0.9µg 29.7µg 52%
Zinc 0.23mg 5.91mg 52%
Saturated fat 0.023g 9.684g 44%
Protein 2.6g 23.69g 42%
Vitamin A 346µg 8µg 38%
Fats 0.7g 21.81g 32%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.239g 10.519g 26%
Vitamin B3 1mg 4.908mg 24%
Manganese 0.553mg 0.08mg 21%
Folate 80µg 6µg 19%
Vitamin B6 0.247mg 0.477mg 18%
Calories 32kcal 291kcal 13%
Iron 1.3mg 2.24mg 12%
Phosphorus 76mg 152mg 11%
Copper 0.17mg 0.08mg 10%
Potassium 606mg 260mg 10%
Calcium 81mg 11mg 7%
Vitamin B5 0.242mg 0.536mg 6%
Choline 19.5mg 48.8mg 5%
Polyunsaturated fat 0.228g 1.027g 5%
Vitamin E 0.7mg 0.1mg 4%
Fiber 1.1g 0g 4%
Magnesium 38mg 22mg 4%
Vitamin B2 0.26mg 0.287mg 2%
Sodium 14mg 54mg 2%
Carbs 5.5g 0g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin B1 0.08mg 0.071mg 1%
Vitamin D 0IU 7IU 1%
Net carbs 4.4g 0g N/A
Sugar 4.4g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.265mg 0%
Threonine 1.116mg 0%
Isoleucine 1.103mg 0%
Leucine 2.041mg 0%
Lysine 2.269mg 0%
Methionine 0.641mg 0%
Phenylalanine 0.95mg 0%
Valine 1.184mg 0%
Histidine 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +64.1%
Contains more OtherOther +17900%
Contains more ProteinProtein +811.2%
Contains more FatsFats +3015.7%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +4301.3%
Contains more Poly. FatPolyunsaturated fat +350.4%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/nutrients
  2. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.