Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bagel vs. Kidney beans raw — In-Depth Nutrition Comparison

Compare

A recap on differences between bagel and kidney beans raw

  • Bagel is higher in selenium, yet kidney beans raw is higher in copper, fiber, folate, iron, phosphorus, potassium, magnesium, and vitamin B6.
  • Kidney beans raw covers your daily copper needs 87% more than bagel.
  • Bagel contains 18 times more sodium than kidney beans raw. While bagel contains 439mg of sodium, kidney beans raw contains only 24mg.
  • The glycemic index of kidney beans raw is lower.

Food varieties used in this article are Bagels, wheat and Beans, kidney, all types, mature seeds, raw.

Infographic

Bagel vs Kidney beans 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
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more ManganeseManganese +40.1%
Contains more SeleniumSelenium +796.9%
Contains more MagnesiumMagnesium +174.5%
Contains more CalciumCalcium +615%
Contains more PotassiumPotassium +752.1%
Contains more IronIron +197.1%
Contains more CopperCopper +447.4%
Contains more ZincZinc +153.6%
Contains more PhosphorusPhosphorus +186.6%
Contains less SodiumSodium -94.5%

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
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% 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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +45.5%
Contains more Vitamin B3Vitamin B3 +63.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +31.3%
Contains more Vitamin B5Vitamin B5 +108%
Contains more Vitamin B6Vitamin B6 +170.1%
Contains more Vitamin KVitamin K +1166.7%
Contains more FolateFolate +418.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.219mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +84.3%
Contains more WaterWater +219.6%
Contains more ProteinProtein +131.2%
Contains more CarbsCarbs +22.7%
Contains more OtherOther +109.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +353.1%
Contains more Poly. FatPolyunsaturated fat +104.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bagel Kidney beans raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bagel Kidney beans raw DV% diff.
Copper 0.175mg 0.958mg 87%
Fiber 4.1g 24.9g 83%
Folate 76µg 394µg 80%
Iron 2.76mg 8.2mg 68%
Selenium 28.7µg 3.2µg 46%
Phosphorus 142mg 407mg 38%
Potassium 165mg 1406mg 37%
Protein 10.2g 23.58g 27%
Magnesium 51mg 140mg 21%
Vitamin B6 0.147mg 0.397mg 19%
Sodium 439mg 24mg 18%
Manganese 1.43mg 1.021mg 18%
Vitamin K 1.5µg 19µg 15%
Zinc 1.1mg 2.79mg 15%
Calcium 20mg 143mg 12%
Vitamin B1 0.403mg 0.529mg 11%
Vitamin B5 0.375mg 0.78mg 8%
Vitamin B3 3.37mg 2.06mg 8%
Vitamin C 0mg 4.5mg 5%
Calories 250kcal 333kcal 4%
Carbs 48.89g 60.01g 4%
Polyunsaturated fat 0.936g 0.457g 3%
Choline 9.8mg 2%
Vitamin E 0.32mg 0.22mg 1%
Monounsaturated fat 0.29g 0.064g 1%
Saturated fat 0g 0.12g 1%
Vitamin B2 0.209mg 0.219mg 1%
Fats 1.53g 0.83g 1%
Net carbs 44.79g 35.11g N/A
Sugar 6.12g 2.23g N/A
Tryptophan 0.279mg 0%
Threonine 0.992mg 0%
Isoleucine 1.041mg 0%
Leucine 1.882mg 0%
Lysine 1.618mg 0%
Methionine 0.355mg 0%
Phenylalanine 1.275mg 0%
Valine 1.233mg 0%
Histidine 0.656mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Kidney beans raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
26%
Bagel
56%
Kidney beans raw
Minerals Daily Need Coverage Score
71%
Bagel
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 3.89g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 415mg)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.12g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.