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  6. Rib eye steak vs. Watercress

Rib eye steak vs. Watercress — In-Depth Nutrition Comparison

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How are rib eye steak and watercress different?

  • Rib eye steak is richer in vitamin B12, zinc, selenium, vitamin B3, and vitamin B6, while watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 207% more than rib eye steak.
  • Watercress is lower in cholesterol.
  • Watercress has a higher glycemic index (32) than rib eye steak (0).

Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Watercress, raw types were used in this article.

Infographic

Rib eye 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% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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 +1020%
Contains more ZincZinc +5272.7%
Contains more PhosphorusPhosphorus +153.3%
Contains more SeleniumSelenium +3200%
Contains more CalciumCalcium +990.9%
Contains more PotassiumPotassium +26.9%
Contains less SodiumSodium -24.1%
Contains more ManganeseManganese +205%
~equal in Magnesium ~21mg
~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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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 +139.2%
Contains more Vitamin B3Vitamin B3 +2354%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more Vitamin B6Vitamin B6 +269.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +442.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1900%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +26.8%
Contains more Vitamin KVitamin K +15525%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Rib eye steak Watercress DV% diff.
Vitamin K 1.6µg 250µg 207%
Vitamin B12 2.1µg 0µg 88%
Zinc 5.91mg 0.11mg 53%
Selenium 29.7µg 0.9µg 52%
Vitamin C 0mg 43mg 48%
Saturated fat 9.684g 0.027g 44%
Protein 23.69g 2.3g 43%
Fats 21.81g 0.1g 33%
Vitamin B3 4.908mg 0.2mg 29%
Cholesterol 80mg 0mg 27%
Vitamin B6 0.477mg 0.129mg 27%
Iron 2.24mg 0.2mg 26%
Monounsaturated fat 10.519g 0.008g 26%
Vitamin A 8µg 160µg 17%
Calories 291kcal 11kcal 14%
Phosphorus 152mg 60mg 13%
Vitamin B2 0.287mg 0.12mg 13%
Calcium 11mg 120mg 11%
Choline 48.8mg 9mg 7%
Polyunsaturated fat 1.027g 0.035g 7%
Manganese 0.08mg 0.244mg 7%
Vitamin E 0.1mg 1mg 6%
Vitamin B5 0.536mg 0.31mg 5%
Vitamin B1 0.071mg 0.09mg 2%
Fiber 0g 0.5g 2%
Potassium 260mg 330mg 2%
Vitamin D 0.2µg 0µg 1%
Sodium 54mg 41mg 1%
Folate 6µg 9µg 1%
Vitamin D 7IU 0IU 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Magnesium 22mg 21mg 0%
Sugar 0g 0.2g N/A
Copper 0.08mg 0.077mg 0%
Trans fat 1.478g 0g N/A
Tryptophan 0.265mg 0.03mg 0%
Threonine 1.116mg 0.133mg 0%
Isoleucine 1.103mg 0.093mg 0%
Leucine 2.041mg 0.166mg 0%
Lysine 2.269mg 0.134mg 0%
Methionine 0.641mg 0.02mg 0%
Phenylalanine 0.95mg 0.114mg 0%
Valine 1.184mg 0.137mg 0%
Histidine 0.888mg 0.04mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g 0g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 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 +930%
Contains more FatsFats +21710%
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.5%
Contains more OtherOther +11900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 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 +131387.5%
Contains more Poly. FatPolyunsaturated fat +2834.3%
Contains less Sat. FatSaturated fat -99.7%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.