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Bagel vs. Coconut milk — In-Depth Nutrition Comparison

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A recap on differences between bagel and coconut milk

  • Bagel is higher in selenium, vitamin B1, manganese, vitamin B3, vitamin B2, folate, and iron, yet coconut milk is higher in copper.
  • Coconut milk covers your daily saturated fat needs 106% more than bagel.
  • The amount of sodium in coconut milk is lower.
  • The glycemic index of bagel is lower.

Food varieties used in this article are Bagels, wheat and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Bagel vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +37.8%
Contains more CalciumCalcium +25%
Contains more IronIron +68.3%
Contains more ZincZinc +64.2%
Contains more PhosphorusPhosphorus +42%
Contains more ManganeseManganese +56.1%
Contains more SeleniumSelenium +362.9%
Contains more PotassiumPotassium +59.4%
Contains more CopperCopper +52%
Contains less SodiumSodium -96.6%

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
9
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin EVitamin E +113.3%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +343.4%
Contains more Vitamin B5Vitamin B5 +104.9%
Contains more Vitamin B6Vitamin B6 +345.5%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +375%
Contains more CholineCholine +15.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
3
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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +345.4%
Contains more CarbsCarbs +782.5%
Contains more OtherOther +157.7%
Contains more FatsFats +1458.2%
Contains more WaterWater +80.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
2
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -100%
Contains more Poly. FatPolyunsaturated fat +258.6%
Contains more Mono. FatMonounsaturated fat +249.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Coconut milk DV% diff.
Saturated fat 0g 21.14g 96%
Selenium 28.7µg 6.2µg 41%
Fats 1.53g 23.84g 34%
Vitamin B1 0.403mg 0.026mg 31%
Manganese 1.43mg 0.916mg 22%
Sodium 439mg 15mg 18%
Vitamin B3 3.37mg 0.76mg 16%
Vitamin B2 0.209mg 0mg 16%
Protein 10.2g 2.29g 16%
Folate 76µg 16µg 15%
Carbs 48.89g 5.54g 14%
Iron 2.76mg 1.64mg 14%
Copper 0.175mg 0.266mg 10%
Vitamin B6 0.147mg 0.033mg 9%
Fiber 4.1g 2.2g 8%
Phosphorus 142mg 100mg 6%
Polyunsaturated fat 0.936g 0.261g 5%
Zinc 1.1mg 0.67mg 4%
Vitamin B5 0.375mg 0.183mg 4%
Potassium 165mg 263mg 3%
Magnesium 51mg 37mg 3%
Vitamin C 0mg 2.8mg 3%
Monounsaturated fat 0.29g 1.014g 2%
Calories 250kcal 230kcal 1%
Vitamin K 1.5µg 0.1µg 1%
Vitamin E 0.32mg 0.15mg 1%
Net carbs 44.79g 3.34g N/A
Calcium 20mg 16mg 0%
Sugar 6.12g 3.34g N/A
Choline 9.8mg 8.5mg 0%
Tryptophan 0.027mg 0%
Threonine 0.083mg 0%
Isoleucine 0.09mg 0%
Leucine 0.17mg 0%
Lysine 0.101mg 0%
Methionine 0.043mg 0%
Phenylalanine 0.116mg 0%
Valine 0.139mg 0%
Histidine 0.053mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
71%
Bagel
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 2.78g)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 424mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 21.14g)
Which food is lower in glycemic index?
Bagel
Bagel is lower in glycemic index (difference - 28)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $4)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel
Bagel is relatively richer in vitamins
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.