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Bagel vs. Garden cress — In-Depth Nutrition Comparison

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Differences between bagel and garden cress

  • Bagel has more selenium, manganese, vitamin B1, iron, and vitamin B3, while garden cress has more vitamin K, vitamin A, vitamin C, and potassium.
  • Garden cress's daily need coverage for vitamin K is 450% higher.
  • Garden cress contains 32 times less selenium than bagel. Bagel contains 28.7µg of selenium, while garden cress contains 0.9µg.
  • The amount of sodium in garden cress is lower.

The food types used in this comparison are Bagels, wheat and Cress, garden, raw.

Infographic

Bagel vs Garden cress infographic
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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.
Bagel
6
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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +34.2%
Contains more IronIron +112.3%
Contains more ZincZinc +378.3%
Contains more PhosphorusPhosphorus +86.8%
Contains more ManganeseManganese +158.6%
Contains more SeleniumSelenium +3088.9%
Contains more CalciumCalcium +305%
Contains more PotassiumPotassium +267.3%
Contains less SodiumSodium -96.8%
~equal in Copper ~0.17mg

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
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% 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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B1Vitamin B1 +403.8%
Contains more Vitamin B3Vitamin B3 +237%
Contains more Vitamin B5Vitamin B5 +55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +118.8%
Contains more Vitamin B2Vitamin B2 +24.4%
Contains more Vitamin B6Vitamin B6 +68%
Contains more Vitamin KVitamin K +36026.7%
Contains more CholineCholine +99%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~80µg

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +292.3%
Contains more FatsFats +118.6%
Contains more CarbsCarbs +788.9%
Contains more WaterWater +138.1%
~equal in Other ~1.8g

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +21.3%
Contains more Poly. FatPolyunsaturated fat +310.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Garden cress DV% diff.
Vitamin K 1.5µg 541.9µg 450%
Vitamin C 0mg 69mg 77%
Selenium 28.7µg 0.9µg 51%
Manganese 1.43mg 0.553mg 38%
Vitamin A 0µg 346µg 38%
Vitamin B1 0.403mg 0.08mg 27%
Sodium 439mg 14mg 18%
Iron 2.76mg 1.3mg 18%
Protein 10.2g 2.6g 15%
Vitamin B3 3.37mg 1mg 15%
Carbs 48.89g 5.5g 14%
Potassium 165mg 606mg 13%
Fiber 4.1g 1.1g 12%
Calories 250kcal 32kcal 11%
Phosphorus 142mg 76mg 9%
Vitamin B6 0.147mg 0.247mg 8%
Zinc 1.1mg 0.23mg 8%
Calcium 20mg 81mg 6%
Polyunsaturated fat 0.936g 0.228g 5%
Vitamin B2 0.209mg 0.26mg 4%
Magnesium 51mg 38mg 3%
Vitamin E 0.32mg 0.7mg 3%
Vitamin B5 0.375mg 0.242mg 3%
Choline 9.8mg 19.5mg 2%
Copper 0.175mg 0.17mg 1%
Fats 1.53g 0.7g 1%
Folate 76µg 80µg 1%
Net carbs 44.79g 4.4g N/A
Sugar 6.12g 4.4g N/A
Saturated fat 0g 0.023g 0%
Monounsaturated fat 0.29g 0.239g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Garden cress
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
150%
Garden cress
Minerals Daily Need Coverage Score
71%
Bagel
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Garden cress
Garden cress is lower in Sugar (difference - 1.72g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 425mg)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Garden cress
Garden cress is relatively richer in vitamins
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.023g)
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 cheaper?
?
The foods are relatively equal in price ($)

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.