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  6. Flank steak vs. Watercress

Flank steak vs. Watercress — In-Depth Nutrition Comparison

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How are flank steak and watercress different?

  • Flank steak is higher in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress has less cholesterol.
  • Flank steak has a lower glycemic index (0) than watercress (32).

Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Watercress, raw are the varieties used in this article.

Infographic

Flank 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% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
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 +770%
Contains more ZincZinc +4354.5%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +3166.7%
Contains more CalciumCalcium +500%
Contains less SodiumSodium -26.8%
Contains more ManganeseManganese +2611.1%
~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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
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 B3Vitamin B3 +3581.5%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin B6Vitamin B6 +348.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1071.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin KVitamin K +17757.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Flank steak Watercress DV% diff.
Vitamin K 1.4µg 250µg 207%
Vitamin B12 1.63µg 0µg 68%
Selenium 29.4µg 0.9µg 52%
Protein 27.66g 2.3g 51%
Vitamin C 0mg 43mg 48%
Vitamin B3 7.363mg 0.2mg 45%
Zinc 4.9mg 0.11mg 44%
Vitamin B6 0.579mg 0.129mg 35%
Cholesterol 79mg 0mg 26%
Phosphorus 210mg 60mg 21%
Iron 1.74mg 0.2mg 19%
Vitamin A 0µg 160µg 18%
Choline 105.4mg 9mg 18%
Saturated fat 3.395g 0.027g 15%
Fats 8.23g 0.1g 13%
Manganese 0.009mg 0.244mg 10%
Calcium 20mg 120mg 10%
Calories 192kcal 11kcal 9%
Monounsaturated fat 3.317g 0.008g 8%
Vitamin B5 0.545mg 0.31mg 5%
Vitamin E 0.38mg 1mg 4%
Fiber 0g 0.5g 2%
Polyunsaturated fat 0.322g 0.035g 2%
Vitamin B1 0.075mg 0.09mg 1%
Vitamin B2 0.133mg 0.12mg 1%
Sodium 56mg 41mg 1%
Copper 0.082mg 0.077mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Magnesium 23mg 21mg 0%
Potassium 339mg 330mg 0%
Sugar 0g 0.2g N/A
Folate 9µg 9µg 0%
Tryptophan 0.182mg 0.03mg 0%
Threonine 1.105mg 0.133mg 0%
Isoleucine 1.259mg 0.093mg 0%
Leucine 2.201mg 0.166mg 0%
Lysine 2.338mg 0.134mg 0%
Methionine 0.72mg 0.02mg 0%
Phenylalanine 1.093mg 0.114mg 0%
Valine 1.372mg 0.137mg 0%
Histidine 0.883mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 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 +1102.6%
Contains more FatsFats +8130%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.2%
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 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 +41362.5%
Contains more Poly. FatPolyunsaturated fat +820%
Contains less Sat. FatSaturated fat -99.2%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.