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  6. Steak vs. Watercress

Steak vs. Watercress — In-Depth Nutrition Comparison

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How are steak and watercress different?

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

Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled and Watercress, raw types were used in this article.

Infographic

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.
Steak
Steak
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 25% 90% 28% 173% 70% 7.6% 0% 173%
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 +1100%
Contains more ZincZinc +5663.6%
Contains more PhosphorusPhosphorus +171.7%
Contains more SeleniumSelenium +3433.3%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +18.3%
Contains less SodiumSodium -29.3%
~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.
Steak
Steak
5
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% 2.3% 0% 1.5% 19% 69% 97% 0% 115% 275% 4% 4.5% 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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +150.8%
Contains more Vitamin B3Vitamin B3 +2474.5%
Contains more Vitamin B6Vitamin B6 +287.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2185.7%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin KVitamin K +15525%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Steak Watercress DV% diff.
Vitamin K 1.6µg 250µg 207%
Vitamin B12 2.2µg 0µg 92%
Zinc 6.34mg 0.11mg 57%
Selenium 31.8µg 0.9µg 56%
Vitamin C 0mg 43mg 48%
Protein 24.85g 2.3g 45%
Saturated fat 8.443g 0.027g 38%
Vitamin B3 5.149mg 0.2mg 31%
Fats 19.02g 0.1g 29%
Vitamin B6 0.5mg 0.129mg 29%
Iron 2.4mg 0.2mg 28%
Cholesterol 78mg 0mg 26%
Monounsaturated fat 9.171g 0.008g 23%
Vitamin A 7µg 160µg 17%
Phosphorus 163mg 60mg 15%
Vitamin B2 0.301mg 0.12mg 14%
Calories 271kcal 11kcal 13%
Manganese 0.244mg 11%
Calcium 12mg 120mg 11%
Vitamin E 1mg 7%
Vitamin B5 0.31mg 6%
Polyunsaturated fat 0.896g 0.035g 6%
Potassium 279mg 330mg 2%
Choline 9mg 2%
Fiber 0g 0.5g 2%
Folate 6µg 9µg 1%
Vitamin B1 0.074mg 0.09mg 1%
Vitamin D 0.1µg 0µg 1%
Sodium 58mg 41mg 1%
Copper 0.085mg 0.077mg 1%
Vitamin D 6IU 0IU 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Magnesium 23mg 21mg 0%
Sugar 0g 0.2g N/A
Tryptophan 0.278mg 0.03mg 0%
Threonine 1.171mg 0.133mg 0%
Isoleucine 1.157mg 0.093mg 0%
Leucine 2.142mg 0.166mg 0%
Lysine 2.38mg 0.134mg 0%
Methionine 0.672mg 0.02mg 0%
Phenylalanine 0.997mg 0.114mg 0%
Valine 1.242mg 0.137mg 0%
Histidine 0.931mg 0.04mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.013g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +980.4%
Contains more FatsFats +18920%
Contains more CarbsCarbs +∞%
Contains more WaterWater +71.1%
Contains more OtherOther +122.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
46% 50% 5%
Saturated fat: Sat. Fat 8.443 g
Monounsaturated fat: Mono. Fat 9.171 g
Polyunsaturated fat: Poly. Fat 0.896 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 +114537.5%
Contains more Poly. FatPolyunsaturated fat +2460%
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.