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Bagel vs. Couscous — In-Depth Nutrition Comparison

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What are the differences between bagel and couscous?

  • The amount of manganese, iron, vitamin B1, phosphorus, folate, vitamin B3, copper, vitamin B2, and fiber in bagel is higher than in couscous.
  • Bagel's daily need coverage for manganese is 59% more.
  • Couscous contains 88 times less sodium than bagel. Bagel contains 439mg of sodium, while couscous contains 5mg.

We used Bagels, wheat and Couscous, cooked types in this article.

Infographic

Bagel vs Couscous 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
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 5.7% 2.4% 5.1% 14% 14% 7.1% 9.4% 0.65% 11% 150%
Contains more MagnesiumMagnesium +537.5%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +184.5%
Contains more IronIron +626.3%
Contains more CopperCopper +326.8%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +545.5%
Contains more ManganeseManganese +1602.4%
Contains less SodiumSodium -98.9%
~equal in Selenium ~27.5µg

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
8
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 0% 0% 2.6% 0% 16% 6.2% 18% 22% 12% 0% 0.25% 11% 1.8%
Contains more Vitamin EVitamin E +146.2%
Contains more Vitamin B1Vitamin B1 +539.7%
Contains more Vitamin B2Vitamin B2 +674.1%
Contains more Vitamin B3Vitamin B3 +242.8%
Contains more Vitamin B6Vitamin B6 +188.2%
Contains more Vitamin KVitamin K +1400%
Contains more FolateFolate +406.7%
Contains more CholineCholine +197%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.371mg
~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
4% 23% 73%
Protein: 3.79 g
Fats: 0.16 g
Carbs: 23.22 g
Water: 72.57 g
Other: 0.26 g
Contains more ProteinProtein +169.1%
Contains more FatsFats +856.3%
Contains more CarbsCarbs +110.6%
Contains more OtherOther +603.8%
Contains more WaterWater +93.3%

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
25% 19% 56%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.022 g
Polyunsaturated fat: Poly. Fat 0.064 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +1218.2%
Contains more Poly. FatPolyunsaturated fat +1362.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bagel Couscous
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Bagel Couscous DV% diff.
Manganese 1.43mg 0.084mg 59%
Iron 2.76mg 0.38mg 30%
Vitamin B1 0.403mg 0.063mg 28%
Sodium 439mg 5mg 19%
Phosphorus 142mg 22mg 17%
Folate 76µg 15µg 15%
Vitamin B3 3.37mg 0.983mg 15%
Copper 0.175mg 0.041mg 15%
Vitamin B2 0.209mg 0.027mg 14%
Protein 10.2g 3.79g 13%
Fiber 4.1g 1.4g 11%
Magnesium 51mg 8mg 10%
Carbs 48.89g 23.22g 9%
Zinc 1.1mg 0.26mg 8%
Vitamin B6 0.147mg 0.051mg 7%
Calories 250kcal 112kcal 7%
Polyunsaturated fat 0.936g 0.064g 6%
Potassium 165mg 58mg 3%
Fats 1.53g 0.16g 2%
Selenium 28.7µg 27.5µg 2%
Vitamin E 0.32mg 0.13mg 1%
Choline 9.8mg 3.3mg 1%
Monounsaturated fat 0.29g 0.022g 1%
Vitamin K 1.5µg 0.1µg 1%
Calcium 20mg 8mg 1%
Net carbs 44.79g 21.82g N/A
Sugar 6.12g 0.1g N/A
Vitamin B5 0.375mg 0.371mg 0%
Saturated fat 0g 0.029g 0%
Tryptophan 0.049mg 0%
Threonine 0.1mg 0%
Isoleucine 0.147mg 0%
Leucine 0.259mg 0%
Lysine 0.073mg 0%
Methionine 0.059mg 0%
Phenylalanine 0.184mg 0%
Valine 0.162mg 0%
Histidine 0.077mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Couscous
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
7%
Couscous
Minerals Daily Need Coverage Score
71%
Bagel
22%
Couscous

Comparison summary

Which food is lower in Sugar?
Couscous
Couscous is lower in Sugar (difference - 6.02g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 434mg)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 4)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.029g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $1.3)
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. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.