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  6. Watercress vs. Flank steak

Watercress vs. Flank steak — In-Depth Nutrition Comparison

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How are watercress and flank steak different?

  • Watercress is higher in vitamin K, vitamin A, and vitamin C; however, flank steak is richer in vitamin B12, selenium, vitamin B3, zinc, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Flank steak has a lower glycemic index (0) than watercress (32).

Watercress, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Watercress vs Flank steak infographic
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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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more CalciumCalcium +500%
Contains less SodiumSodium -26.8%
Contains more ManganeseManganese +2611.1%
Contains more IronIron +770%
Contains more ZincZinc +4354.5%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +3166.7%
~equal in Magnesium ~23mg
~equal in Potassium ~339mg
~equal in Copper ~0.082mg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +163.2%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin KVitamin K +17757.1%
Contains more Vitamin B2Vitamin B2 +10.8%
Contains more Vitamin B3Vitamin B3 +3581.5%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin B6Vitamin B6 +348.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1071.1%
~equal in Vitamin D ~µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress Flank steak DV% diff.
Vitamin K 250µg 1.4µg 207%
Vitamin B12 0µg 1.63µg 68%
Selenium 0.9µg 29.4µg 52%
Protein 2.3g 27.66g 51%
Vitamin C 43mg 0mg 48%
Vitamin B3 0.2mg 7.363mg 45%
Zinc 0.11mg 4.9mg 44%
Vitamin B6 0.129mg 0.579mg 35%
Cholesterol 0mg 79mg 26%
Phosphorus 60mg 210mg 21%
Iron 0.2mg 1.74mg 19%
Vitamin A 160µg 0µg 18%
Choline 9mg 105.4mg 18%
Saturated fat 0.027g 3.395g 15%
Fats 0.1g 8.23g 13%
Manganese 0.244mg 0.009mg 10%
Calcium 120mg 20mg 10%
Calories 11kcal 192kcal 9%
Monounsaturated fat 0.008g 3.317g 8%
Vitamin B5 0.31mg 0.545mg 5%
Vitamin E 1mg 0.38mg 4%
Fiber 0.5g 0g 2%
Polyunsaturated fat 0.035g 0.322g 2%
Vitamin B1 0.09mg 0.075mg 1%
Vitamin B2 0.12mg 0.133mg 1%
Sodium 41mg 56mg 1%
Copper 0.077mg 0.082mg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Magnesium 21mg 23mg 0%
Potassium 330mg 339mg 0%
Sugar 0.2g 0g N/A
Folate 9µg 9µg 0%
Tryptophan 0.03mg 0.182mg 0%
Threonine 0.133mg 1.105mg 0%
Isoleucine 0.093mg 1.259mg 0%
Leucine 0.166mg 2.201mg 0%
Lysine 0.134mg 2.338mg 0%
Methionine 0.02mg 0.72mg 0%
Phenylalanine 0.114mg 1.093mg 0%
Valine 0.137mg 1.372mg 0%
Histidine 0.04mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.2%
Contains more OtherOther +-2100%
Contains more ProteinProtein +1102.6%
Contains more FatsFats +8130%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +41362.5%
Contains more Poly. FatPolyunsaturated fat +820%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.