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Veal vs. Watercress — In-Depth Nutrition Comparison

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The main differences between veal and watercress

  • Veal has more vitamin B12, vitamin B3, zinc, selenium, phosphorus, and vitamin B6; however, watercress has more vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress is lower in cholesterol.
  • Watercress has a higher glycemic index than veal.

Food types used in this article are Veal, ground, cooked, broiled and Watercress, raw.

Infographic

Veal 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.
Veal
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 5.1% 30% 37% 34% 106% 93% 11% 4.6% 75%
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 MagnesiumMagnesium +14.3%
Contains more IronIron +395%
Contains more CopperCopper +33.8%
Contains more ZincZinc +3418.2%
Contains more PhosphorusPhosphorus +261.7%
Contains more SeleniumSelenium +1422.2%
Contains more CalciumCalcium +605.9%
Contains less SodiumSodium -50.6%
Contains more ManganeseManganese +597.1%
~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.
Veal
7
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% 3% 0% 18% 62% 151% 70% 90% 159% 3% 8.3% 52%
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 B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +3915%
Contains more Vitamin B5Vitamin B5 +274.2%
Contains more Vitamin B6Vitamin B6 +202.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.2%
Contains more CholineCholine +955.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin KVitamin K +20733.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Veal
3
24% 8% 67%
Protein: 24.38 g
Fats: 7.56 g
Carbs: 0 g
Water: 66.76 g
Other: 1.3 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 +960%
Contains more FatsFats +7460%
Contains more CarbsCarbs +∞%
Contains more WaterWater +42.5%
~equal in Other ~1.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Veal
2
47% 44% 9%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 2.84 g
Polyunsaturated fat: Poly. Fat 0.55 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 +35400%
Contains more Poly. FatPolyunsaturated fat +1471.4%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Veal Watercress
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Veal Watercress DV% diff.
Vitamin K 1.2µg 250µg 207%
Vitamin B12 1.27µg 0µg 53%
Vitamin B3 8.03mg 0.2mg 49%
Vitamin C 0mg 43mg 48%
Protein 24.38g 2.3g 44%
Cholesterol 103mg 0mg 34%
Zinc 3.87mg 0.11mg 34%
Selenium 13.7µg 0.9µg 23%
Phosphorus 217mg 60mg 22%
Vitamin B6 0.39mg 0.129mg 20%
Vitamin A 0µg 160µg 18%
Vitamin B5 1.16mg 0.31mg 17%
Choline 95mg 9mg 16%
Saturated fat 3.04g 0.027g 14%
Vitamin B2 0.27mg 0.12mg 12%
Fats 7.56g 0.1g 11%
Calcium 17mg 120mg 10%
Iron 0.99mg 0.2mg 10%
Manganese 0.035mg 0.244mg 9%
Calories 172kcal 11kcal 8%
Monounsaturated fat 2.84g 0.008g 7%
Vitamin E 0.15mg 1mg 6%
Polyunsaturated fat 0.55g 0.035g 3%
Copper 0.103mg 0.077mg 3%
Vitamin B1 0.07mg 0.09mg 2%
Sodium 83mg 41mg 2%
Fiber 0g 0.5g 2%
Folate 11µg 9µg 1%
Magnesium 24mg 21mg 1%
Carbs 0g 1.29g 0%
Net carbs 0g 0.79g N/A
Potassium 337mg 330mg 0%
Sugar 0g 0.2g N/A
Tryptophan 0.247mg 0.03mg 0%
Threonine 1.065mg 0.133mg 0%
Isoleucine 1.201mg 0.093mg 0%
Leucine 1.94mg 0.166mg 0%
Lysine 2.009mg 0.134mg 0%
Methionine 0.569mg 0.02mg 0%
Phenylalanine 0.984mg 0.114mg 0%
Valine 1.347mg 0.137mg 0%
Histidine 0.885mg 0.04mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Veal Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Veal
74%
Watercress
Minerals Daily Need Coverage Score
41%
Veal
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 103mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 42mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 3.013g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.2)
Which food is lower in Sugar?
Veal
Veal is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Veal
Veal is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Veal
Veal is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Veal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175291/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.