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  6. Watercress vs. Beef broiled

Watercress vs. Beef broiled — In-Depth Nutrition Comparison

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How are watercress and beef broiled different?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, beef broiled is richer in vitamin B12, zinc, selenium, vitamin B3, and iron.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress has less saturated fat.
  • Beef broiled has a lower glycemic index (0) than watercress (32).

Watercress, raw and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled are the varieties used in this article.

Infographic

Watercress vs Beef broiled 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more CalciumCalcium +566.7%
Contains less SodiumSodium -43.1%
Contains more ManganeseManganese +1933.3%
Contains more IronIron +1200%
Contains more CopperCopper +10.4%
Contains more ZincZinc +5636.4%
Contains more PhosphorusPhosphorus +230%
Contains more SeleniumSelenium +2288.9%
~equal in Magnesium ~21mg
~equal in Potassium ~318mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin EVitamin E +733.3%
Contains more Vitamin B1Vitamin B1 +95.7%
Contains more Vitamin KVitamin K +20733.3%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B3Vitamin B3 +2589%
Contains more Vitamin B5Vitamin B5 +112.3%
Contains more Vitamin B6Vitamin B6 +196.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +815.6%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress Beef broiled DV% diff.
Vitamin K 250µg 1.2µg 207%
Vitamin B12 0µg 2.64µg 110%
Zinc 0.11mg 6.31mg 56%
Vitamin C 43mg 0mg 48%
Protein 2.3g 25.93g 47%
Selenium 0.9µg 21.5µg 37%
Vitamin B3 0.2mg 5.378mg 32%
Iron 0.2mg 2.6mg 30%
Cholesterol 0mg 88mg 29%
Saturated fat 0.027g 5.895g 27%
Fats 0.1g 15.41g 24%
Phosphorus 60mg 198mg 20%
Vitamin B6 0.129mg 0.382mg 19%
Monounsaturated fat 0.008g 6.668g 17%
Vitamin A 160µg 3µg 17%
Choline 9mg 82.4mg 13%
Calories 11kcal 250kcal 12%
Calcium 120mg 18mg 10%
Manganese 0.244mg 0.012mg 10%
Vitamin B5 0.31mg 0.658mg 7%
Vitamin E 1mg 0.12mg 6%
Vitamin B1 0.09mg 0.046mg 4%
Vitamin B2 0.12mg 0.176mg 4%
Polyunsaturated fat 0.035g 0.484g 3%
Fiber 0.5g 0g 2%
Sodium 41mg 72mg 1%
Copper 0.077mg 0.085mg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 21mg 21mg 0%
Potassium 330mg 318mg 0%
Sugar 0.2g 0g N/A
Folate 9µg 9µg 0%
Trans fat 0g 0.572g N/A
Tryptophan 0.03mg 0.094mg 0%
Threonine 0.133mg 0.72mg 0%
Isoleucine 0.093mg 0.822mg 0%
Leucine 0.166mg 1.45mg 0%
Lysine 0.134mg 1.54mg 0%
Methionine 0.02mg 0.478mg 0%
Phenylalanine 0.114mg 0.725mg 0%
Valine 0.137mg 0.914mg 0%
Histidine 0.04mg 0.604mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +64%
Contains more OtherOther +76.5%
Contains more ProteinProtein +1027.4%
Contains more FatsFats +15310%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +83250%
Contains more Poly. FatPolyunsaturated fat +1282.9%

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.