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  6. Watercress vs. Pot roast

Watercress vs. Pot roast — In-Depth Nutrition Comparison

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The main differences between watercress and pot roast

  • Watercress has more vitamin K, vitamin A, and vitamin C; however, pot roast has more vitamin B12, zinc, selenium, iron, and vitamin B3.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Watercress is lower in saturated fat.
  • Watercress has a higher glycemic index than pot roast.

Food types used in this article are Watercress, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Watercress vs Pot roast 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +42.9%
Contains less SodiumSodium -12.8%
Contains more ManganeseManganese +2340%
Contains more IronIron +1110%
Contains more CopperCopper +28.6%
Contains more ZincZinc +5954.5%
Contains more PhosphorusPhosphorus +190%
Contains more SeleniumSelenium +2900%
~equal in Magnesium ~19mg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +96.1%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin KVitamin K +13788.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +1952.5%
Contains more Vitamin B5Vitamin B5 +84.2%
Contains more Vitamin B6Vitamin B6 +119.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1124.4%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Watercress Pot roast DV% diff.
Vitamin K 250µg 1.8µg 207%
Vitamin B12 0µg 2.13µg 89%
Zinc 0.11mg 6.66mg 60%
Protein 2.3g 28.94g 53%
Vitamin C 43mg 0mg 48%
Selenium 0.9µg 27µg 47%
Cholesterol 0mg 116mg 39%
Saturated fat 0.027g 7.548g 34%
Fats 0.1g 19.17g 29%
Iron 0.2mg 2.42mg 28%
Vitamin B3 0.2mg 4.105mg 24%
Monounsaturated fat 0.008g 8.175g 20%
Choline 9mg 110.2mg 18%
Vitamin A 160µg 0µg 18%
Phosphorus 60mg 174mg 16%
Calories 11kcal 297kcal 14%
Vitamin B6 0.129mg 0.283mg 12%
Calcium 120mg 16mg 10%
Manganese 0.244mg 0.01mg 10%
Vitamin B5 0.31mg 0.571mg 5%
Polyunsaturated fat 0.035g 0.708g 4%
Vitamin B2 0.12mg 0.171mg 4%
Potassium 330mg 231mg 3%
Vitamin E 1mg 0.51mg 3%
Vitamin B1 0.09mg 0.059mg 3%
Copper 0.077mg 0.099mg 2%
Fiber 0.5g 0g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Magnesium 21mg 19mg 0%
Sugar 0.2g 0g N/A
Sodium 41mg 47mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.03mg 0.19mg 0%
Threonine 0.133mg 1.156mg 0%
Isoleucine 0.093mg 1.317mg 0%
Leucine 0.166mg 2.302mg 0%
Lysine 0.134mg 2.446mg 0%
Methionine 0.02mg 0.754mg 0%
Phenylalanine 0.114mg 1.143mg 0%
Valine 0.137mg 1.436mg 0%
Histidine 0.04mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +83.3%
Contains more OtherOther +-12100%
Contains more ProteinProtein +1158.3%
Contains more FatsFats +19070%

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +102087.5%
Contains more Poly. FatPolyunsaturated fat +1922.9%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.