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  6. Bagel vs. Navy bean raw

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

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The main differences between bagel and navy bean raw

  • Bagel is richer in selenium, manganese, vitamin B3, and iron, yet navy bean raw is richer in vitamin C, copper, folate, magnesium, and vitamin B5.
  • Daily need coverage for selenium for bagel is 51% higher.
  • Bagel contains 34 times more sodium than navy bean raw. Bagel contains 439mg of sodium, while navy bean raw contains 13mg.
  • Navy bean raw has a lower glycemic index than bagel.

Food types used in this article are Bagels, wheat and Beans, navy, mature seeds, sprouted, raw.

Infographic

Bagel vs Navy 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
6
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +33.3%
Contains more IronIron +43%
Contains more ZincZinc +23.6%
Contains more PhosphorusPhosphorus +42%
Contains more ManganeseManganese +250.5%
Contains more SeleniumSelenium +4683.3%
Contains more MagnesiumMagnesium +98%
Contains more PotassiumPotassium +86.1%
Contains more CopperCopper +103.4%
Contains less SodiumSodium -97%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +176.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B6Vitamin B6 +29.9%
Contains more FolateFolate +73.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.39mg
~equal in Vitamin B2 ~0.215mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bagel Navy bean raw DV% diff.
Selenium 28.7µg 0.6µg 51%
Manganese 1.43mg 0.408mg 44%
Vitamin C 0mg 18.8mg 21%
Copper 0.175mg 0.356mg 20%
Sodium 439mg 13mg 19%
Fiber 4.1g 16%
Folate 76µg 132µg 14%
Vitamin B3 3.37mg 1.22mg 13%
Carbs 48.89g 13.05g 12%
Magnesium 51mg 101mg 12%
Iron 2.76mg 1.93mg 10%
Calories 250kcal 67kcal 9%
Vitamin B5 0.375mg 0.825mg 9%
Protein 10.2g 6.15g 8%
Phosphorus 142mg 100mg 6%
Potassium 165mg 307mg 4%
Polyunsaturated fat 0.936g 0.407g 4%
Vitamin B6 0.147mg 0.191mg 3%
Zinc 1.1mg 0.89mg 2%
Vitamin E 0.32mg 2%
Choline 9.8mg 2%
Monounsaturated fat 0.29g 0.052g 1%
Vitamin K 1.5µg 1%
Vitamin B1 0.403mg 0.39mg 1%
Calcium 20mg 15mg 1%
Fats 1.53g 0.7g 1%
Net carbs 44.79g 13.05g N/A
Sugar 6.12g N/A
Vitamin B2 0.209mg 0.215mg 0%
Saturated fat 0g 0.085g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
4
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +65.9%
Contains more FatsFats +118.6%
Contains more CarbsCarbs +274.6%
Contains more OtherOther +92.6%
Contains more WaterWater +110.8%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +457.7%
Contains more Poly. FatPolyunsaturated fat +130%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.