Bagel vs. Chard raw — In-Depth Nutrition Comparison
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A recap on the differences between bagel and chard raw
- Bagel is higher in selenium, manganese, vitamin B1, vitamin B3, folate, phosphorus, and iron, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
- Chard raw covers your daily vitamin K needs 690% more than bagel.
- Bagel contains 32 times more selenium than chard raw. While bagel contains 28.7µg of selenium, chard raw contains only 0.9µg.
- The glycemic index of chard raw is lower.
Food varieties used in this article are Bagels, wheat and Chard, swiss, raw.
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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.
| Contains more IronIron | +53.3% |
| Contains more ZincZinc | +205.6% |
| Contains more PhosphorusPhosphorus | +208.7% |
| Contains more ManganeseManganese | +290.7% |
| Contains more SeleniumSelenium | +3088.9% |
| Contains more MagnesiumMagnesium | +58.8% |
| Contains more CalciumCalcium | +155% |
| Contains more PotassiumPotassium | +129.7% |
| Contains less SodiumSodium | -51.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +907.5% |
| Contains more Vitamin B2Vitamin B2 | +132.2% |
| Contains more Vitamin B3Vitamin B3 | +742.5% |
| Contains more Vitamin B5Vitamin B5 | +118% |
| Contains more Vitamin B6Vitamin B6 | +48.5% |
| Contains more FolateFolate | +442.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +490.6% |
| Contains more Vitamin KVitamin K | +55233.3% |
| Contains more CholineCholine | +83.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.5µg | 830µg | 690% |
| Selenium | 28.7µg | 0.9µg | 51% |
| Manganese | 1.43mg | 0.366mg | 46% |
| Vitamin A | 0µg | 306µg | 34% |
| Vitamin C | 0mg | 30mg | 33% |
| Vitamin B1 | 0.403mg | 0.04mg | 30% |
| Vitamin B3 | 3.37mg | 0.4mg | 19% |
| Protein | 10.2g | 1.8g | 17% |
| Folate | 76µg | 14µg | 16% |
| Carbs | 48.89g | 3.74g | 15% |
| Phosphorus | 142mg | 46mg | 14% |
| Calories | 250kcal | 19kcal | 12% |
| Iron | 2.76mg | 1.8mg | 12% |
| Fiber | 4.1g | 1.6g | 10% |
| Sodium | 439mg | 213mg | 10% |
| Vitamin E | 0.32mg | 1.89mg | 10% |
| Vitamin B2 | 0.209mg | 0.09mg | 9% |
| Zinc | 1.1mg | 0.36mg | 7% |
| Magnesium | 51mg | 81mg | 7% |
| Polyunsaturated fat | 0.936g | 0.07g | 6% |
| Potassium | 165mg | 379mg | 6% |
| Vitamin B5 | 0.375mg | 0.172mg | 4% |
| Vitamin B6 | 0.147mg | 0.099mg | 4% |
| Calcium | 20mg | 51mg | 3% |
| Fats | 1.53g | 0.2g | 2% |
| Monounsaturated fat | 0.29g | 0.04g | 1% |
| Choline | 9.8mg | 18mg | 1% |
| Net carbs | 44.79g | 2.14g | N/A |
| Sugar | 6.12g | 1.1g | N/A |
| Copper | 0.175mg | 0.179mg | 0% |
| Saturated fat | 0g | 0.03g | 0% |
| Tryptophan | 0.017mg | 0% | |
| Threonine | 0.083mg | 0% | |
| Isoleucine | 0.147mg | 0% | |
| Leucine | 0.13mg | 0% | |
| Lysine | 0.099mg | 0% | |
| Methionine | 0.019mg | 0% | |
| Phenylalanine | 0.11mg | 0% | |
| Valine | 0.11mg | 0% | |
| Histidine | 0.036mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +466.7% |
| Contains more FatsFats | +665% |
| Contains more CarbsCarbs | +1207.2% |
| Contains more OtherOther | +14.4% |
| Contains more WaterWater | +146.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +625% |
| Contains more Poly. FatPolyunsaturated fat | +1237.1% |