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  6. Bagel vs. Cranberry bean raw

Bagel vs. Cranberry bean raw — In-Depth Nutrition Comparison

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What are the differences between bagel and cranberry bean raw?

  • Bagel is higher in selenium; however, cranberry bean raw is richer in folate, fiber, copper, potassium, phosphorus, vitamin B1, iron, magnesium, and zinc.
  • Cranberry bean raw's daily need coverage for folate is 132% more.
  • Cranberry bean raw contains 2 times less selenium than bagel. Bagel contains 28.7µg of selenium, while cranberry bean raw contains 12.7µg.
  • Cranberry bean raw has a lower glycemic index (35) than bagel (69).

We used Bagels, wheat and Beans, cranberry (roman), mature seeds, raw types in this article.

Infographic

Bagel vs Cranberry bean raw 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.
Bagel
Bagel
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ManganeseManganese +55.4%
Contains more SeleniumSelenium +126%
Contains more MagnesiumMagnesium +205.9%
Contains more CalciumCalcium +535%
Contains more PotassiumPotassium +707.3%
Contains more IronIron +81.2%
Contains more CopperCopper +353.7%
Contains more ZincZinc +230%
Contains more PhosphorusPhosphorus +162%
Contains less SodiumSodium -98.6%

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.
Bagel
Bagel
4
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% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +131.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +85.4%
Contains more Vitamin B5Vitamin B5 +99.5%
Contains more Vitamin B6Vitamin B6 +110.2%
Contains more FolateFolate +694.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.213mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bagel Cranberry bean raw DV% diff.
Folate 76µg 604µg 132%
Fiber 4.1g 24.7g 82%
Copper 0.175mg 0.794mg 69%
Potassium 165mg 1332mg 34%
Phosphorus 142mg 372mg 33%
Vitamin B1 0.403mg 0.747mg 29%
Selenium 28.7µg 12.7µg 29%
Iron 2.76mg 5mg 28%
Protein 10.2g 23.03g 26%
Magnesium 51mg 156mg 25%
Zinc 1.1mg 3.63mg 23%
Manganese 1.43mg 0.92mg 22%
Sodium 439mg 6mg 19%
Vitamin B3 3.37mg 1.455mg 12%
Vitamin B6 0.147mg 0.309mg 12%
Calcium 20mg 127mg 11%
Vitamin B5 0.375mg 0.748mg 7%
Calories 250kcal 335kcal 4%
Carbs 48.89g 60.05g 4%
Polyunsaturated fat 0.936g 0.527g 3%
Vitamin E 0.32mg 2%
Choline 9.8mg 2%
Vitamin K 1.5µg 1%
Saturated fat 0g 0.316g 1%
Fats 1.53g 1.23g 0%
Net carbs 44.79g 35.35g N/A
Sugar 6.12g N/A
Vitamin B2 0.209mg 0.213mg 0%
Monounsaturated fat 0.29g 0.106g 0%
Tryptophan 0.273mg 0%
Threonine 0.969mg 0%
Isoleucine 1.017mg 0%
Leucine 1.838mg 0%
Lysine 1.58mg 0%
Methionine 0.346mg 0%
Phenylalanine 1.245mg 0%
Valine 1.205mg 0%
Histidine 0.641mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +24.4%
Contains more WaterWater +203.1%
Contains more ProteinProtein +125.8%
Contains more CarbsCarbs +22.8%
Contains more OtherOther +80.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +173.6%
Contains more Poly. FatPolyunsaturated fat +77.6%

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/nutrients
  2. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.