Bagel vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between bagel and dates
- Bagel is higher in manganese, selenium, vitamin B1, iron, folate, vitamin B3, and phosphorus, yet dates are higher in fiber and potassium.
- Bagel covers your daily manganese needs 51% more than dates.
- Bagel contains 220 times more sodium than dates. While bagel contains 439mg of sodium, dates contain only 2mg.
- The glycemic index of dates is lower.
Food varieties used in this article are Bagels, wheat and Dates, deglet noor.
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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 MagnesiumMagnesium | +18.6% |
| Contains more IronIron | +170.6% |
| Contains more ZincZinc | +279.3% |
| Contains more PhosphorusPhosphorus | +129% |
| Contains more ManganeseManganese | +445.8% |
| Contains more SeleniumSelenium | +856.7% |
| Contains more CalciumCalcium | +95% |
| Contains more PotassiumPotassium | +297.6% |
| Contains more CopperCopper | +17.7% |
| Contains less SodiumSodium | -99.5% |
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 EVitamin E | +540% |
| Contains more Vitamin B1Vitamin B1 | +675% |
| Contains more Vitamin B2Vitamin B2 | +216.7% |
| Contains more Vitamin B3Vitamin B3 | +164.5% |
| Contains more FolateFolate | +300% |
| Contains more CholineCholine | +55.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +57.1% |
| Contains more Vitamin B6Vitamin B6 | +12.2% |
| Contains more Vitamin KVitamin K | +80% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.43mg | 0.262mg | 51% |
| Selenium | 28.7µg | 3µg | 47% |
| Vitamin B1 | 0.403mg | 0.052mg | 29% |
| Fructose | 19.56g | 24% | |
| Iron | 2.76mg | 1.02mg | 22% |
| Sodium | 439mg | 2mg | 19% |
| Protein | 10.2g | 2.45g | 16% |
| Fiber | 4.1g | 8g | 16% |
| Folate | 76µg | 19µg | 14% |
| Potassium | 165mg | 656mg | 14% |
| Vitamin B3 | 3.37mg | 1.274mg | 13% |
| Phosphorus | 142mg | 62mg | 11% |
| Vitamin B2 | 0.209mg | 0.066mg | 11% |
| Carbs | 48.89g | 75.03g | 9% |
| Zinc | 1.1mg | 0.29mg | 7% |
| Polyunsaturated fat | 0.936g | 0.019g | 6% |
| Vitamin B5 | 0.375mg | 0.589mg | 4% |
| Copper | 0.175mg | 0.206mg | 3% |
| Fats | 1.53g | 0.39g | 2% |
| Calories | 250kcal | 282kcal | 2% |
| Magnesium | 51mg | 43mg | 2% |
| Calcium | 20mg | 39mg | 2% |
| Vitamin E | 0.32mg | 0.05mg | 2% |
| Choline | 9.8mg | 6.3mg | 1% |
| Monounsaturated fat | 0.29g | 0.036g | 1% |
| Vitamin B6 | 0.147mg | 0.165mg | 1% |
| Vitamin K | 1.5µg | 2.7µg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 44.79g | 67.03g | N/A |
| Sugar | 6.12g | 63.35g | N/A |
| Saturated fat | 0g | 0.032g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.043mg | 0% | |
| Isoleucine | 0.049mg | 0% | |
| Leucine | 0.084mg | 0% | |
| Lysine | 0.066mg | 0% | |
| Methionine | 0.022mg | 0% | |
| Phenylalanine | 0.05mg | 0% | |
| Valine | 0.071mg | 0% | |
| Histidine | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +316.3% |
| Contains more FatsFats | +292.3% |
| Contains more WaterWater | +82.9% |
| Contains more OtherOther | +14.4% |
| Contains more CarbsCarbs | +53.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +705.6% |
| Contains more Poly. FatPolyunsaturated fat | +4826.3% |
