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  6. Bagel vs. Plantain raw

Bagel vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on the differences between bagel and plantain raw

  • Bagel is higher in selenium, vitamin B1, iron, vitamin B3, phosphorus, folate, and vitamin B2, yet plantain raw is higher in vitamin A and vitamin C.
  • Bagel covers your daily selenium needs 49% more than plantain raw.
  • Bagel contains 110 times more sodium than plantain raw. While bagel contains 439mg of sodium, plantain raw contains only 4mg.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Bagels, wheat and Plantains, raw.

Infographic

Bagel vs Plantain 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
8
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% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +37.8%
Contains more CalciumCalcium +566.7%
Contains more IronIron +360%
Contains more CopperCopper +116%
Contains more ZincZinc +685.7%
Contains more PhosphorusPhosphorus +317.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +1813.3%
Contains more PotassiumPotassium +202.4%
Contains less SodiumSodium -99.1%

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
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +128.6%
Contains more Vitamin B1Vitamin B1 +675%
Contains more Vitamin B2Vitamin B2 +287%
Contains more Vitamin B3Vitamin B3 +391.3%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin KVitamin K +114.3%
Contains more FolateFolate +245.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +103.4%
Contains more CholineCholine +37.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bagel Plantain raw DV% diff.
Manganese 1.43mg 62%
Selenium 28.7µg 1.5µg 49%
Vitamin B1 0.403mg 0.052mg 29%
Iron 2.76mg 0.6mg 27%
Vitamin C 0mg 18.4mg 20%
Sodium 439mg 4mg 19%
Protein 10.2g 1.3g 18%
Vitamin B3 3.37mg 0.686mg 17%
Phosphorus 142mg 34mg 15%
Folate 76µg 22µg 14%
Vitamin B6 0.147mg 0.299mg 12%
Vitamin B2 0.209mg 0.054mg 12%
Copper 0.175mg 0.081mg 10%
Potassium 165mg 499mg 10%
Zinc 1.1mg 0.14mg 9%
Fiber 4.1g 2.3g 7%
Polyunsaturated fat 0.936g 0.069g 6%
Calories 250kcal 122kcal 6%
Carbs 48.89g 31.89g 6%
Vitamin A 0µg 56µg 6%
Magnesium 51mg 37mg 3%
Fats 1.53g 0.37g 2%
Calcium 20mg 3mg 2%
Vitamin B5 0.375mg 0.26mg 2%
Vitamin E 0.32mg 0.14mg 1%
Saturated fat 0g 0.143g 1%
Monounsaturated fat 0.29g 0.032g 1%
Choline 9.8mg 13.5mg 1%
Vitamin K 1.5µg 0.7µg 1%
Net carbs 44.79g 29.59g N/A
Sugar 6.12g 15g N/A
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +684.6%
Contains more FatsFats +313.5%
Contains more CarbsCarbs +53.3%
Contains more OtherOther +57.8%
Contains more WaterWater +73.8%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +806.3%
Contains more Poly. FatPolyunsaturated fat +1256.5%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.