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  6. Watercress vs. Jerky

Watercress vs. Jerky — In-Depth Nutrition Comparison

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Summary of differences between watercress and jerky

  • Watercress has more vitamin K, vitamin A, and vitamin C, while jerky has more zinc, iron, phosphorus, vitamin B12, and folate.
  • Watercress covers your daily need for vitamin K, 206% more than jerky.
  • The amount of sodium in watercress is lower.
  • Jerky has a lower glycemic index. The glycemic index of jerky is 0, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Watercress, raw and Snacks, beef jerky, chopped, and formed.

Infographic

Watercress vs Jerky 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%
Jerky
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more CalciumCalcium +500%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +119.8%
Contains more MagnesiumMagnesium +142.9%
Contains more PotassiumPotassium +80.9%
Contains more IronIron +2610%
Contains more CopperCopper +194.8%
Contains more ZincZinc +7272.7%
Contains more PhosphorusPhosphorus +578.3%
Contains more SeleniumSelenium +1088.9%

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%
Jerky
Jerky
8
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +104.1%
Contains more Vitamin B5Vitamin B5 +90.2%
Contains more Vitamin KVitamin K +10769.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +71.1%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B3Vitamin B3 +766%
Contains more Vitamin B6Vitamin B6 +38.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1388.9%
Contains more CholineCholine +1112.2%

All nutrients comparison - raw data values

Nutrient Watercress Jerky DV% diff.
Vitamin K 250µg 2.3µg 206%
Sodium 41mg 2081mg 89%
Zinc 0.11mg 8.11mg 73%
Iron 0.2mg 5.42mg 65%
Protein 2.3g 33.2g 62%
Phosphorus 60mg 407mg 50%
Saturated fat 0.027g 10.85g 49%
Vitamin C 43mg 0mg 48%
Vitamin B12 0µg 0.99µg 41%
Fats 0.1g 25.6g 39%
Folate 9µg 134µg 31%
Monounsaturated fat 0.008g 11.305g 28%
Calories 11kcal 410kcal 20%
Choline 9mg 109.1mg 18%
Vitamin A 160µg 0µg 18%
Selenium 0.9µg 10.7µg 18%
Copper 0.077mg 0.227mg 17%
Cholesterol 0mg 48mg 16%
Vitamin B3 0.2mg 1.732mg 10%
Calcium 120mg 20mg 10%
Potassium 330mg 597mg 8%
Polyunsaturated fat 0.035g 1.011g 7%
Magnesium 21mg 51mg 7%
Manganese 0.244mg 0.111mg 6%
Vitamin B1 0.09mg 0.154mg 5%
Fiber 0.5g 1.8g 5%
Vitamin B6 0.129mg 0.179mg 4%
Carbs 1.29g 11g 3%
Vitamin E 1mg 0.49mg 3%
Vitamin B5 0.31mg 0.163mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin B2 0.12mg 0.142mg 2%
Vitamin D 0IU 11IU 1%
Net carbs 0.79g 9.2g N/A
Sugar 0.2g 9g N/A
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
Jerky
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more WaterWater +307.1%
Contains more ProteinProtein +1343.5%
Contains more FatsFats +25500%
Contains more CarbsCarbs +752.7%
Contains more OtherOther +470%

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
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +141212.5%
Contains more Poly. FatPolyunsaturated fat +2788.6%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.