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  6. Bagel vs. Lettuce

Bagel vs. Lettuce — In-Depth Nutrition Comparison

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Differences between Bagel and Lettuce

  • Bagel has more Manganese, Selenium, Vitamin B1, Iron, Vitamin B3, Copper, and Phosphorus, while Lettuce has more Vitamin K, and Vitamin A RAE.
  • Lettuce's daily need coverage for Vitamin K is 104% higher.
  • Lettuce contains 48 times less Selenium than Bagel. Bagel contains 28.7µg of Selenium, while Lettuce contains 0.6µg.
  • The amount of Sodium in Lettuce is lower.

The food types used in this comparison are Bagels, wheat and Lettuce, green leaf, raw.

Infographic

Bagel vs Lettuce 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
7
:
3
Lettuce
Lettuce
Contains more Iron +220.9%
Contains more Magnesium +292.3%
Contains more Phosphorus +389.7%
Contains more Zinc +511.1%
Contains more Copper +503.4%
Contains more Manganese +472%
Contains more Selenium +4683.3%
Contains more Calcium +80%
Contains more Potassium +17.6%
Contains less Sodium -93.6%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
Contains more Iron +220.9%
Contains more Magnesium +292.3%
Contains more Phosphorus +389.7%
Contains more Zinc +511.1%
Contains more Copper +503.4%
Contains more Manganese +472%
Contains more Selenium +4683.3%
Contains more Calcium +80%
Contains more Potassium +17.6%
Contains less Sodium -93.6%

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
7
:
3
Lettuce
Lettuce
Contains more Vitamin E +45.5%
Contains more Vitamin B1 +475.7%
Contains more Vitamin B2 +161.3%
Contains more Vitamin B3 +798.7%
Contains more Vitamin B5 +179.9%
Contains more Vitamin B6 +63.3%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +8320%
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%
Lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +45.5%
Contains more Vitamin B1 +475.7%
Contains more Vitamin B2 +161.3%
Contains more Vitamin B3 +798.7%
Contains more Vitamin B5 +179.9%
Contains more Vitamin B6 +63.3%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +8320%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
4
:
1
Lettuce
Lettuce
Contains more Protein +650%
Contains more Fats +920%
Contains more Carbs +1603.5%
Contains more Other +185.9%
Contains more Water +152.9%
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
Lettuce
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +650%
Contains more Fats +920%
Contains more Carbs +1603.5%
Contains more Other +185.9%
Contains more Water +152.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
Bagel
3
:
0
Lettuce
Lettuce
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +4733.3%
Contains more Polyunsaturated fat +1041.5%
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Lettuce
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +4733.3%
Contains more Polyunsaturated fat +1041.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bagel Lettuce
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 Lettuce Opinion
Net carbs 44.79g 1.57g Bagel
Protein 10.2g 1.36g Bagel
Fats 1.53g 0.15g Bagel
Carbs 48.89g 2.87g Bagel
Calories 250kcal 15kcal Bagel
Fructose 0.43g Lettuce
Sugar 6.12g 0.78g Lettuce
Fiber 4.1g 1.3g Bagel
Calcium 20mg 36mg Lettuce
Iron 2.76mg 0.86mg Bagel
Magnesium 51mg 13mg Bagel
Phosphorus 142mg 29mg Bagel
Potassium 165mg 194mg Lettuce
Sodium 439mg 28mg Lettuce
Zinc 1.1mg 0.18mg Bagel
Copper 0.175mg 0.029mg Bagel
Manganese 1.43mg 0.25mg Bagel
Selenium 28.7µg 0.6µg Bagel
Vitamin A 0IU 7405IU Lettuce
Vitamin A RAE 0µg 370µg Lettuce
Vitamin E 0.32mg 0.22mg Bagel
Vitamin C 0mg 9.2mg Lettuce
Vitamin B1 0.403mg 0.07mg Bagel
Vitamin B2 0.209mg 0.08mg Bagel
Vitamin B3 3.37mg 0.375mg Bagel
Vitamin B5 0.375mg 0.134mg Bagel
Vitamin B6 0.147mg 0.09mg Bagel
Folate 76µg 38µg Bagel
Vitamin K 1.5µg 126.3µg Lettuce
Tryptophan 0.009mg Lettuce
Threonine 0.059mg Lettuce
Isoleucine 0.084mg Lettuce
Leucine 0.079mg Lettuce
Lysine 0.084mg Lettuce
Methionine 0.016mg Lettuce
Phenylalanine 0.055mg Lettuce
Valine 0.07mg Lettuce
Histidine 0.022mg Lettuce
Saturated Fat 0g 0.02g Bagel
Monounsaturated Fat 0.29g 0.006g Bagel
Polyunsaturated fat 0.936g 0.082g Bagel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Lettuce
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
75%
Lettuce
Minerals Daily Need Coverage Score
71%
Bagel
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 5.34g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 411mg)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 37)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $0.5)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.