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  6. Game raw vs. Watercress

Game raw vs. Watercress — In-Depth Nutrition Comparison

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A recap on the differences between game raw and watercress

  • Game raw has more vitamin B12, iron, vitamin B3, vitamin B2, phosphorus, and copper; however, watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Game raw covers your daily vitamin B12 needs 263% more than watercress.
  • The glycemic index of watercress is higher.

Food varieties used in this article are Game meat, deer, raw and Watercress, raw.

Infographic

Game raw 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% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
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 +1600%
Contains more CopperCopper +228.6%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +236.7%
Contains more SeleniumSelenium +977.8%
Contains more CalciumCalcium +2300%
Contains less SodiumSodium -19.6%
Contains more ManganeseManganese +495.1%
~equal in Magnesium ~21mg
~equal in Potassium ~330mg

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% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
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 B1Vitamin B1 +144.4%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +3085%
Contains more Vitamin B6Vitamin B6 +186.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin KVitamin K +22627.3%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Game raw Watercress DV% diff.
Vitamin B12 6.31µg 0µg 263%
Vitamin K 1.1µg 250µg 207%
Vitamin C 0mg 43mg 48%
Protein 22.96g 2.3g 41%
Iron 3.4mg 0.2mg 40%
Vitamin B3 6.37mg 0.2mg 39%
Cholesterol 85mg 0mg 28%
Vitamin B2 0.48mg 0.12mg 28%
Phosphorus 202mg 60mg 20%
Copper 0.253mg 0.077mg 20%
Vitamin B6 0.37mg 0.129mg 19%
Zinc 2.09mg 0.11mg 18%
Vitamin A 0µg 160µg 18%
Selenium 9.7µg 0.9µg 16%
Calcium 5mg 120mg 12%
Vitamin B1 0.22mg 0.09mg 11%
Manganese 0.041mg 0.244mg 9%
Vitamin B5 0.31mg 6%
Calories 120kcal 11kcal 5%
Vitamin E 0.2mg 1mg 5%
Fats 2.42g 0.1g 4%
Saturated fat 0.95g 0.027g 4%
Polyunsaturated fat 0.47g 0.035g 3%
Monounsaturated fat 0.67g 0.008g 2%
Fiber 0g 0.5g 2%
Choline 9mg 2%
Folate 4µg 9µg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Magnesium 23mg 21mg 0%
Potassium 318mg 330mg 0%
Sugar 0g 0.2g N/A
Sodium 51mg 41mg 0%
Tryptophan 0.03mg 0%
Threonine 1.08mg 0.133mg 0%
Isoleucine 0.908mg 0.093mg 0%
Leucine 1.951mg 0.166mg 0%
Lysine 2.006mg 0.134mg 0%
Methionine 0.566mg 0.02mg 0%
Phenylalanine 0.937mg 0.114mg 0%
Valine 1.073mg 0.137mg 0%
Histidine 1.135mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 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 +898.3%
Contains more FatsFats +2320%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.3%
Contains more OtherOther +14.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 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 +8275%
Contains more Poly. FatPolyunsaturated fat +1242.9%
Contains less Sat. FatSaturated fat -97.2%

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.