Bagel vs. Beans — In-Depth Nutrition Comparison
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What are the differences between bagel and beans?
- Bagel is higher in selenium, iron, vitamin B1, vitamin B3, folate, vitamin B2, and phosphorus; however, beans are richer in fiber.
- Bagel's daily need coverage for selenium is 44% more.
- Beans contain 439 times less sodium than bagel. Bagel contains 439mg of sodium, while beans contain 1mg.
- Beans have a lower glycemic index (33) than bagel (69).
We used Bagels, wheat and Beans, baked, canned, no salt added types in this article.
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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.
| Contains more MagnesiumMagnesium | +59.4% |
| Contains more IronIron | +851.7% |
| Contains more PhosphorusPhosphorus | +36.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +537.8% |
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +79.4% |
| Contains more CopperCopper | +17.7% |
| Contains more ZincZinc | +27.3% |
| Contains less SodiumSodium | -99.8% |
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.
| Contains more Vitamin EVitamin E | +113.3% |
| Contains more Vitamin B1Vitamin B1 | +168.7% |
| Contains more Vitamin B2Vitamin B2 | +248.3% |
| Contains more Vitamin B3Vitamin B3 | +683.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +13.1% |
| Contains more Vitamin KVitamin K | +87.5% |
| Contains more FolateFolate | +216.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more CholineCholine | +214.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.43mg | 62% | |
| Selenium | 28.7µg | 4.5µg | 44% |
| Iron | 2.76mg | 0.29mg | 31% |
| Vitamin B1 | 0.403mg | 0.15mg | 21% |
| Sodium | 439mg | 1mg | 19% |
| Vitamin B3 | 3.37mg | 0.43mg | 18% |
| Folate | 76µg | 24µg | 13% |
| Protein | 10.2g | 4.8g | 11% |
| Vitamin B2 | 0.209mg | 0.06mg | 11% |
| Carbs | 48.89g | 20.49g | 9% |
| Vitamin B5 | 0.375mg | 8% | |
| Calories | 250kcal | 105kcal | 7% |
| Fiber | 4.1g | 5.5g | 6% |
| Polyunsaturated fat | 0.936g | 0.172g | 5% |
| Magnesium | 51mg | 32mg | 5% |
| Phosphorus | 142mg | 104mg | 5% |
| Potassium | 165mg | 296mg | 4% |
| Choline | 9.8mg | 30.8mg | 4% |
| Calcium | 20mg | 50mg | 3% |
| Zinc | 1.1mg | 1.4mg | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Copper | 0.175mg | 0.206mg | 3% |
| Fats | 1.53g | 0.4g | 2% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin E | 0.32mg | 0.15mg | 1% |
| Vitamin B6 | 0.147mg | 0.13mg | 1% |
| Vitamin K | 1.5µg | 0.8µg | 1% |
| Monounsaturated fat | 0.29g | 0.035g | 1% |
| Net carbs | 44.79g | 14.99g | N/A |
| Sugar | 6.12g | 7.78g | N/A |
| Saturated fat | 0g | 0.103g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +112.5% |
| Contains more FatsFats | +282.5% |
| Contains more CarbsCarbs | +138.6% |
| Contains more WaterWater | +93.3% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +728.6% |
| Contains more Poly. FatPolyunsaturated fat | +444.2% |
