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  6. Bagel vs. Garden asparagus

Bagel vs. Garden asparagus — In-Depth Nutrition Comparison

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How are Bagel and Garden asparagus different?

  • Bagel is higher in Manganese, Selenium, Vitamin B1, Vitamin B3, Phosphorus, Magnesium, Fiber, and Iron, however, Garden asparagus is richer in Vitamin K.
  • Daily need coverage for Manganese from Bagel is 55% higher.
  • Bagel contains 220 times more Sodium than Garden asparagus. While Bagel contains 439mg of Sodium, Garden asparagus contains only 2mg.

Bagels, wheat and Asparagus, raw are the varieties used in this article.

Infographic

Bagel vs Garden asparagus 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
6
:
4
Garden asparagus
Garden asparagus
Contains more Iron +29%
Contains more Magnesium +264.3%
Contains more Phosphorus +173.1%
Contains more Zinc +103.7%
Contains more Manganese +805.1%
Contains more Selenium +1147.8%
Contains more Calcium +20%
Contains more Potassium +22.4%
Contains less Sodium -99.5%
Equal in Copper - 0.189
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Iron +29%
Contains more Magnesium +264.3%
Contains more Phosphorus +173.1%
Contains more Zinc +103.7%
Contains more Manganese +805.1%
Contains more Selenium +1147.8%
Contains more Calcium +20%
Contains more Potassium +22.4%
Contains less Sodium -99.5%
Equal in Copper - 0.189

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
6
:
4
Garden asparagus
Garden asparagus
Contains more Vitamin B1 +181.8%
Contains more Vitamin B2 +48.2%
Contains more Vitamin B3 +244.6%
Contains more Vitamin B5 +36.9%
Contains more Vitamin B6 +61.5%
Contains more Folate +46.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +253.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +2673.3%
Bagel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B1 +181.8%
Contains more Vitamin B2 +48.2%
Contains more Vitamin B3 +244.6%
Contains more Vitamin B5 +36.9%
Contains more Vitamin B6 +61.5%
Contains more Folate +46.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +253.1%
Contains more Vitamin C +∞%
Contains more Vitamin K +2673.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +363.6%
Contains more Fats +1175%
Contains more Carbs +1160.1%
Contains more Other +215.5%
Contains more Water +148.3%
Bagel
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +363.6%
Contains more Fats +1175%
Contains more Carbs +1160.1%
Contains more Other +215.5%
Contains more Water +148.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
Bagel
3
:
0
Garden asparagus
Garden asparagus
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1772%
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1772%

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 asparagus
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bagel Garden asparagus Opinion
Net carbs 44.79g 1.78g Bagel
Protein 10.2g 2.2g Bagel
Fats 1.53g 0.12g Bagel
Carbs 48.89g 3.88g Bagel
Calories 250kcal 20kcal Bagel
Fructose 1g Garden asparagus
Sugar 6.12g 1.88g Garden asparagus
Fiber 4.1g 2.1g Bagel
Calcium 20mg 24mg Garden asparagus
Iron 2.76mg 2.14mg Bagel
Magnesium 51mg 14mg Bagel
Phosphorus 142mg 52mg Bagel
Potassium 165mg 202mg Garden asparagus
Sodium 439mg 2mg Garden asparagus
Zinc 1.1mg 0.54mg Bagel
Copper 0.175mg 0.189mg Garden asparagus
Manganese 1.43mg 0.158mg Bagel
Selenium 28.7µg 2.3µg Bagel
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.32mg 1.13mg Garden asparagus
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.403mg 0.143mg Bagel
Vitamin B2 0.209mg 0.141mg Bagel
Vitamin B3 3.37mg 0.978mg Bagel
Vitamin B5 0.375mg 0.274mg Bagel
Vitamin B6 0.147mg 0.091mg Bagel
Folate 76µg 52µg Bagel
Vitamin K 1.5µg 41.6µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0g 0.04g Bagel
Monounsaturated Fat 0.29g 0g Bagel
Polyunsaturated fat 0.936g 0.05g Bagel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Bagel
29%
Garden asparagus
Minerals Daily Need Coverage Score
71%
Bagel
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 4.24g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 437mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 37)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.04g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $4)
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 richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.