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Bagel vs. Chinese cabbage — In-Depth Nutrition Comparison

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The main differences between bagel and Chinese cabbage

  • Bagel is richer in manganese, selenium, vitamin B1, iron, vitamin B3, and copper, yet Chinese cabbage is richer in vitamin A, vitamin C, and vitamin K.
  • Daily need coverage for vitamin A for Chinese cabbage is 89% higher.
  • Bagel contains 57 times more selenium than Chinese cabbage. Bagel contains 28.7µg of selenium, while Chinese cabbage contains 0.5µg.
  • Chinese cabbage contains less sodium.
  • Chinese cabbage has a lower glycemic index than bagel.

Food types used in this article are Bagels, wheat and Cabbage, chinese (pak-choi), raw.

Infographic

Bagel vs Chinese cabbage 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +168.4%
Contains more IronIron +245%
Contains more CopperCopper +733.3%
Contains more ZincZinc +478.9%
Contains more PhosphorusPhosphorus +283.8%
Contains more ManganeseManganese +799.4%
Contains more SeleniumSelenium +5640%
Contains more CalciumCalcium +425%
Contains more PotassiumPotassium +52.7%
Contains less SodiumSodium -85.2%

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
7
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +255.6%
Contains more Vitamin B1Vitamin B1 +907.5%
Contains more Vitamin B2Vitamin B2 +198.6%
Contains more Vitamin B3Vitamin B3 +574%
Contains more Vitamin B5Vitamin B5 +326.1%
Contains more FolateFolate +15.2%
Contains more CholineCholine +53.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +32%
Contains more Vitamin KVitamin K +2933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +580%
Contains more FatsFats +665%
Contains more CarbsCarbs +2142.7%
Contains more OtherOther +128.8%
Contains more WaterWater +153.8%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +1833.3%
Contains more Poly. FatPolyunsaturated fat +875%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bagel Chinese cabbage
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 Chinese cabbage DV% diff.
Manganese 1.43mg 0.159mg 55%
Selenium 28.7µg 0.5µg 51%
Vitamin C 0mg 45mg 50%
Vitamin K 1.5µg 45.5µg 37%
Vitamin B1 0.403mg 0.04mg 30%
Iron 2.76mg 0.8mg 25%
Vitamin A 0µg 223µg 25%
Vitamin B3 3.37mg 0.5mg 18%
Protein 10.2g 1.5g 17%
Copper 0.175mg 0.021mg 17%
Carbs 48.89g 2.18g 16%
Sodium 439mg 65mg 16%
Phosphorus 142mg 37mg 15%
Calories 250kcal 13kcal 12%
Fiber 4.1g 1g 12%
Vitamin B2 0.209mg 0.07mg 11%
Calcium 20mg 105mg 9%
Zinc 1.1mg 0.19mg 8%
Magnesium 51mg 19mg 8%
Polyunsaturated fat 0.936g 0.096g 6%
Vitamin B5 0.375mg 0.088mg 6%
Vitamin B6 0.147mg 0.194mg 4%
Potassium 165mg 252mg 3%
Folate 76µg 66µg 3%
Vitamin E 0.32mg 0.09mg 2%
Fats 1.53g 0.2g 2%
Monounsaturated fat 0.29g 0.015g 1%
Choline 9.8mg 6.4mg 1%
Net carbs 44.79g 1.18g N/A
Sugar 6.12g 1.18g N/A
Saturated fat 0g 0.027g 0%
Tryptophan 0.015mg 0%
Threonine 0.049mg 0%
Isoleucine 0.085mg 0%
Leucine 0.088mg 0%
Lysine 0.089mg 0%
Methionine 0.009mg 0%
Phenylalanine 0.044mg 0%
Valine 0.066mg 0%
Histidine 0.026mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Chinese cabbage
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
37%
Chinese cabbage
Minerals Daily Need Coverage Score
71%
Bagel
16%
Chinese cabbage

Comparison summary

Which food is lower in Sugar?
Chinese cabbage
Chinese cabbage is lower in Sugar (difference - 4.94g)
Which food contains less Sodium?
Chinese cabbage
Chinese cabbage contains less Sodium (difference - 374mg)
Which food is lower in glycemic index?
Chinese cabbage
Chinese cabbage is lower in glycemic index (difference - 37)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.027g)
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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.