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  6. Watercress vs. Bottled water

Watercress vs. Bottled water — In-Depth Nutrition Comparison

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What are the main differences between Watercress and Bottled water?

  • Bottled water has less Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Vitamin B6, Potassium, Vitamin B2, Phosphorus, Copper, and Vitamin B1 than Watercress.
  • Watercress's daily need coverage for Vitamin K is 208% higher.

We used Watercress, raw and Water, bottled, generic types in this comparison.

Infographic

Watercress vs Bottled water 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
9
:
1
Bottled water
Bottled water
Contains more Calcium +1100%
Contains more Iron +∞%
Contains more Magnesium +950%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +1000%
Contains more Selenium +∞%
Contains less Sodium -95.1%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Bottled water
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 0% 2% 0% 0% 1% 0% 3% 0% 0%
Contains more Calcium +1100%
Contains more Iron +∞%
Contains more Magnesium +950%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +1000%
Contains more Selenium +∞%
Contains less Sodium -95.1%

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
10
:
0
Bottled water
Bottled water
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Bottled water
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watercress
Watercress
4
:
1
Bottled water
Bottled water
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Other +5900%
Equal in Water - 99.98
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Bottled water
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.98 g
Other: 0.02 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Other +5900%
Equal in Water - 99.98

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Bottled water Opinion
Net carbs 0.79g 0g Watercress
Protein 2.3g 0g Watercress
Fats 0.1g 0g Watercress
Carbs 1.29g 0g Watercress
Calories 11kcal 0kcal Watercress
Sugar 0.2g 0g Bottled water
Fiber 0.5g 0g Watercress
Calcium 120mg 10mg Watercress
Iron 0.2mg 0mg Watercress
Magnesium 21mg 2mg Watercress
Phosphorus 60mg 0mg Watercress
Potassium 330mg 0mg Watercress
Sodium 41mg 2mg Bottled water
Zinc 0.11mg 0mg Watercress
Copper 0.077mg 0.007mg Watercress
Manganese 0.244mg Watercress
Selenium 0.9µg 0µg Watercress
Vitamin A 3191IU 0IU Watercress
Vitamin A RAE 160µg 0µg Watercress
Vitamin E 1mg 0mg Watercress
Vitamin C 43mg 0mg Watercress
Vitamin B1 0.09mg 0mg Watercress
Vitamin B2 0.12mg 0mg Watercress
Vitamin B3 0.2mg 0mg Watercress
Vitamin B5 0.31mg 0mg Watercress
Vitamin B6 0.129mg 0mg Watercress
Folate 9µg 0µg Watercress
Vitamin K 250µg 0µg Watercress
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress
Saturated Fat 0.027g 0g Bottled water
Monounsaturated Fat 0.008g 0g Watercress
Polyunsaturated fat 0.035g 0g Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Bottled water
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
0%
Bottled water
Minerals Daily Need Coverage Score
18%
Watercress
1%
Bottled water

Comparison summary

Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Bottled water
Bottled water is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Bottled water
Bottled water contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Bottled water
Bottled water is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Bottled water
Bottled water is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bottled water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174158/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.