Bagel vs. Egg white — In-Depth Nutrition Comparison
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Important differences between bagel and egg whites
- Bagel has more manganese, iron, vitamin B1, vitamin B3, phosphorus, folate, copper, fiber, and selenium; however, egg whites have more vitamin B2.
- Bagel's daily need coverage for manganese is 62% more.
- Bagel has a higher glycemic index than egg whites.
The food varieties used in the comparison are Bagels, wheat and Egg, white, raw, fresh.
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.
| Contains more MagnesiumMagnesium | +363.6% |
| Contains more CalciumCalcium | +185.7% |
| Contains more IronIron | +3350% |
| Contains more CopperCopper | +660.9% |
| Contains more ZincZinc | +3566.7% |
| Contains more PhosphorusPhosphorus | +846.7% |
| Contains more ManganeseManganese | +12900% |
| Contains more SeleniumSelenium | +43.5% |
| Contains less SodiumSodium | -62.2% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +9975% |
| Contains more Vitamin B3Vitamin B3 | +3109.5% |
| Contains more Vitamin B5Vitamin B5 | +97.4% |
| Contains more Vitamin B6Vitamin B6 | +2840% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1800% |
| Contains more CholineCholine | +790.9% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +800% |
| Contains more CarbsCarbs | +6597.3% |
| Contains more OtherOther | +190.5% |
| Contains more WaterWater | +133.2% |
~equal in
Protein
~10.9g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Saturated fat | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.43mg | 0.011mg | 62% |
| Iron | 2.76mg | 0.08mg | 34% |
| Vitamin B1 | 0.403mg | 0.004mg | 33% |
| Vitamin B3 | 3.37mg | 0.105mg | 20% |
| Vitamin B2 | 0.209mg | 0.439mg | 18% |
| Phosphorus | 142mg | 15mg | 18% |
| Folate | 76µg | 4µg | 18% |
| Copper | 0.175mg | 0.023mg | 17% |
| Carbs | 48.89g | 0.73g | 16% |
| Selenium | 28.7µg | 20µg | 16% |
| Fiber | 4.1g | 0g | 16% |
| Sodium | 439mg | 166mg | 12% |
| Vitamin B6 | 0.147mg | 0.005mg | 11% |
| Calories | 250kcal | 52kcal | 10% |
| Magnesium | 51mg | 11mg | 10% |
| Zinc | 1.1mg | 0.03mg | 10% |
| Polyunsaturated fat | 0.936g | 0g | 6% |
| Vitamin B5 | 0.375mg | 0.19mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin E | 0.32mg | 0mg | 2% |
| Fats | 1.53g | 0.17g | 2% |
| Choline | 9.8mg | 1.1mg | 2% |
| Protein | 10.2g | 10.9g | 1% |
| Vitamin K | 1.5µg | 0µg | 1% |
| Calcium | 20mg | 7mg | 1% |
| Monounsaturated fat | 0.29g | 0g | 1% |
| Net carbs | 44.79g | 0.73g | N/A |
| Potassium | 165mg | 163mg | 0% |
| Sugar | 6.12g | 0.71g | N/A |
| Tryptophan | 0.125mg | 0% | |
| Threonine | 0.449mg | 0% | |
| Isoleucine | 0.661mg | 0% | |
| Leucine | 1.016mg | 0% | |
| Lysine | 0.806mg | 0% | |
| Methionine | 0.399mg | 0% | |
| Phenylalanine | 0.686mg | 0% | |
| Valine | 0.809mg | 0% | |
| Histidine | 0.29mg | 0% | |
| Fructose | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
71%
17%
Comparison summary
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 5.41g)
Which food contains less Sodium?
Egg white contains less Sodium (difference - 273mg)
Which food is lower in glycemic index?
Egg white is lower in glycemic index (difference - 69)
Which food is cheaper?
Bagel is cheaper (difference - $1)
Which food is richer in minerals?
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
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The foods are relatively equal in Saturated fat (0 g)