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  6. Watercress vs. Beefsteak raw

Watercress vs. Beefsteak raw — In-Depth Nutrition Comparison

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A recap on differences between watercress and beefsteak raw

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, beefsteak raw is higher in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
  • Watercress covers your daily vitamin K needs 207% more than beefsteak raw.
  • The glycemic index of watercress is higher.

Food varieties used in this article are Watercress, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Watercress vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +2300%
Contains less SodiumSodium -25.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +19%
Contains more PotassiumPotassium +13.6%
Contains more IronIron +900%
Contains more ZincZinc +4718.2%
Contains more PhosphorusPhosphorus +266.7%
Contains more SeleniumSelenium +3000%
~equal in Copper ~0.079mg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +7900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +16566.7%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +51.7%
Contains more Vitamin B3Vitamin B3 +2424%
Contains more Vitamin B6Vitamin B6 +320.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Watercress Beefsteak raw DV% diff.
Vitamin K 250µg 1.5µg 207%
Vitamin B12 0µg 2.69µg 112%
Selenium 0.9µg 27.9µg 49%
Vitamin C 43mg 0mg 48%
Zinc 0.11mg 5.3mg 47%
Protein 2.3g 21.38g 38%
Vitamin B6 0.129mg 0.543mg 32%
Vitamin B3 0.2mg 5.048mg 30%
Phosphorus 60mg 220mg 23%
Iron 0.2mg 2mg 23%
Cholesterol 0mg 67mg 22%
Vitamin A 160µg 2µg 18%
Calcium 120mg 5mg 12%
Manganese 0.244mg 11%
Fats 0.1g 5.36g 8%
Saturated fat 0.027g 1.875g 8%
Vitamin E 1mg 7%
Vitamin B5 0.31mg 6%
Monounsaturated fat 0.008g 2.354g 6%
Calories 11kcal 134kcal 6%
Vitamin B2 0.12mg 0.182mg 5%
Choline 9mg 2%
Fiber 0.5g 0g 2%
Folate 9µg 3µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B1 0.09mg 0.075mg 1%
Polyunsaturated fat 0.035g 0.189g 1%
Sodium 41mg 55mg 1%
Potassium 330mg 375mg 1%
Magnesium 21mg 25mg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.2g 0g N/A
Copper 0.077mg 0.079mg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.03mg 0.262mg 0%
Threonine 0.133mg 1.099mg 0%
Isoleucine 0.093mg 1.09mg 0%
Leucine 0.166mg 2.011mg 0%
Lysine 0.134mg 2.247mg 0%
Methionine 0.02mg 0.621mg 0%
Phenylalanine 0.114mg 0.931mg 0%
Valine 0.137mg 1.152mg 0%
Histidine 0.04mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.4%
Contains more OtherOther +263.6%
Contains more ProteinProtein +829.6%
Contains more FatsFats +5260%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +29325%
Contains more Poly. FatPolyunsaturated fat +440%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.