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Bagel vs. Rapini — In-Depth Nutrition Comparison

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The main differences between bagel and rapini

  • Bagel is richer in selenium, manganese, vitamin B1, copper, vitamin B3, and phosphorus, yet rapini is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for rapini is 185% higher.
  • Bagel contains 29 times more selenium than rapini. Bagel contains 28.7µg of selenium, while rapini contains 1µg.
  • Rapini contains less sodium.
  • Rapini has a lower glycemic index than bagel.

Food types used in this article are Bagels, wheat and Broccoli raab, raw.

Infographic

Bagel vs Rapini infographic
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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.
Bagel
7
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%
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +131.8%
Contains more IronIron +29%
Contains more CopperCopper +316.7%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +94.5%
Contains more ManganeseManganese +262%
Contains more SeleniumSelenium +2770%
Contains more CalciumCalcium +440%
Contains more PotassiumPotassium +18.8%
Contains less SodiumSodium -92.5%

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
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%
Rapini
6
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +148.8%
Contains more Vitamin B2Vitamin B2 +62%
Contains more Vitamin B3Vitamin B3 +176%
Contains more Vitamin B5Vitamin B5 +16.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +406.3%
Contains more Vitamin B6Vitamin B6 +16.3%
Contains more Vitamin KVitamin K +14833.3%
Contains more CholineCholine +86.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +221.8%
Contains more FatsFats +212.2%
Contains more CarbsCarbs +1615.4%
Contains more OtherOther +94.7%
Contains more WaterWater +146.5%

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
Rapini
0
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +1015.4%
Contains more Poly. FatPolyunsaturated fat +620%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Rapini DV% diff.
Vitamin K 1.5µg 224µg 185%
Selenium 28.7µg 1µg 50%
Manganese 1.43mg 0.395mg 45%
Vitamin C 0mg 20.2mg 22%
Vitamin B1 0.403mg 0.162mg 20%
Sodium 439mg 33mg 18%
Copper 0.175mg 0.042mg 15%
Carbs 48.89g 2.85g 15%
Vitamin A 0µg 131µg 15%
Protein 10.2g 3.17g 14%
Vitamin B3 3.37mg 1.221mg 13%
Calories 250kcal 22kcal 11%
Phosphorus 142mg 73mg 10%
Vitamin E 0.32mg 1.62mg 9%
Calcium 20mg 108mg 9%
Iron 2.76mg 2.14mg 8%
Magnesium 51mg 22mg 7%
Fiber 4.1g 2.7g 6%
Vitamin B2 0.209mg 0.129mg 6%
Polyunsaturated fat 0.936g 0.13g 5%
Zinc 1.1mg 0.77mg 3%
Fats 1.53g 0.49g 2%
Choline 9.8mg 18.3mg 2%
Folate 76µg 83µg 2%
Vitamin B6 0.147mg 0.171mg 2%
Vitamin B5 0.375mg 0.322mg 1%
Potassium 165mg 196mg 1%
Monounsaturated fat 0.29g 0.026g 1%
Net carbs 44.79g 0.15g N/A
Sugar 6.12g 0.38g N/A
Saturated fat 0g 0.05g 0%
Tryptophan 0.043mg 0%
Threonine 0.106mg 0%
Isoleucine 0.104mg 0%
Leucine 0.17mg 0%
Lysine 0.198mg 0%
Methionine 0.048mg 0%
Phenylalanine 0.128mg 0%
Valine 0.153mg 0%
Histidine 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Bagel
71%
Rapini
Minerals Daily Need Coverage Score
71%
Bagel
27%
Rapini

Comparison summary

Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 5.74g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 406mg)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 37)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.05g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $0.4)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.