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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, and Vitamin C, however, Flank steak is richer in Vitamin B12, Selenium, Vitamin B3, Zinc, Vitamin B6, Phosphorus, and Iron.
  • Daily need coverage for Vitamin K from Watercress is 207% higher.

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
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.
Watercress
Watercress
3
:
7
Flank steak
Flank steak
Contains more Calcium +500%
Contains less Sodium -26.8%
Contains more Manganese +2611.1%
Contains more Iron +770%
Contains more Phosphorus +250%
Contains more Zinc +4354.5%
Contains more Selenium +3166.7%
Equal in Magnesium - 23
Equal in Potassium - 339
Equal in Copper - 0.082
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Flank steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 66% 17% 90% 30% 8% 134% 28% 2% 161%
Contains more Calcium +500%
Contains less Sodium -26.8%
Contains more Manganese +2611.1%
Contains more Iron +770%
Contains more Phosphorus +250%
Contains more Zinc +4354.5%
Contains more Selenium +3166.7%
Equal in Magnesium - 23
Equal in Potassium - 339
Equal in Copper - 0.082

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.
Watercress
Watercress
6
:
5
Flank steak
Flank steak
Contains more Vitamin A +∞%
Contains more Vitamin E +163.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin K +17757.1%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +3581.5%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +348.8%
Contains more Vitamin B12 +∞%
Equal in Folate - 9
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Flank steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +163.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +20%
Contains more Vitamin K +17757.1%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +3581.5%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +348.8%
Contains more Vitamin B12 +∞%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
3
:
2
Flank steak
Flank steak
Contains more Carbs +∞%
Contains more Water +48.2%
Contains more Protein +1102.6%
Contains more Fats +8130%
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +48.2%
Contains more Protein +1102.6%
Contains more Fats +8130%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Watercress
Watercress
1
:
2
Flank steak
Flank steak
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +41362.5%
Contains more Polyunsaturated fat +820%
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +41362.5%
Contains more Polyunsaturated fat +820%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Flank steak Opinion
Net carbs 0.79g 0g Watercress
Protein 2.3g 27.66g Flank steak
Fats 0.1g 8.23g Flank steak
Carbs 1.29g 0g Watercress
Calories 11kcal 192kcal Flank steak
Sugar 0.2g 0g Flank steak
Fiber 0.5g 0g Watercress
Calcium 120mg 20mg Watercress
Iron 0.2mg 1.74mg Flank steak
Magnesium 21mg 23mg Flank steak
Phosphorus 60mg 210mg Flank steak
Potassium 330mg 339mg Flank steak
Sodium 41mg 56mg Watercress
Zinc 0.11mg 4.9mg Flank steak
Copper 0.077mg 0.082mg Flank steak
Manganese 0.244mg 0.009mg Watercress
Selenium 0.9µg 29.4µg Flank steak
Vitamin A 3191IU 0IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 0.38mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0.075mg Watercress
Vitamin B2 0.12mg 0.133mg Flank steak
Vitamin B3 0.2mg 7.363mg Flank steak
Vitamin B5 0.31mg 0.545mg Flank steak
Vitamin B6 0.129mg 0.579mg Flank steak
Folate 9µg 9µg
Vitamin B12 0µg 1.63µg Flank steak
Vitamin K 250µg 1.4µg Watercress
Tryptophan 0.03mg 0.182mg Flank steak
Threonine 0.133mg 1.105mg Flank steak
Isoleucine 0.093mg 1.259mg Flank steak
Leucine 0.166mg 2.201mg Flank steak
Lysine 0.134mg 2.338mg Flank steak
Methionine 0.02mg 0.72mg Flank steak
Phenylalanine 0.114mg 1.093mg Flank steak
Valine 0.137mg 1.372mg Flank steak
Histidine 0.04mg 0.883mg Flank steak
Cholesterol 0mg 79mg Watercress
Saturated Fat 0.027g 3.395g Watercress
Monounsaturated Fat 0.008g 3.317g Flank steak
Polyunsaturated fat 0.035g 0.322g Flank steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Flank steak
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
91%
Watercress
48%
Flank steak
Minerals Daily Need Coverage Score
18%
Watercress
54%
Flank steak

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 15mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 3.368g)
Which food is lower in Sugar?
Flank steak
Flank steak is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Flank steak
Flank steak is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Flank steak
Flank steak is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.