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Bagel vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the main differences between bagel and mandarin oranges?

  • Bagel is richer in manganese, selenium, iron, vitamin B1, vitamin B3, phosphorus, folate, and copper, while mandarin oranges are higher in vitamin C.
  • Bagel's daily need coverage for manganese is 60% higher.
  • Mandarin oranges have 287 times less selenium than bagel. Bagel has 28.7µg of selenium, while mandarin oranges have 0.1µg.
  • Mandarin oranges are lower in sodium.
  • Bagel has a higher glycemic index (69) than mandarin oranges (47).

We used Bagels, wheat and Tangerines, (mandarin oranges), raw types in this comparison.

Infographic

Bagel vs Mandarin orange 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
7
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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +325%
Contains more IronIron +1740%
Contains more CopperCopper +316.7%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +610%
Contains more ManganeseManganese +3566.7%
Contains more SeleniumSelenium +28600%
Contains more CalciumCalcium +85%
Contains less SodiumSodium -99.5%
~equal in Potassium ~166mg

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
8
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B1Vitamin B1 +594.8%
Contains more Vitamin B2Vitamin B2 +480.6%
Contains more Vitamin B3Vitamin B3 +796.3%
Contains more Vitamin B5Vitamin B5 +73.6%
Contains more Vitamin B6Vitamin B6 +88.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +375%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +1159.3%
Contains more FatsFats +393.5%
Contains more CarbsCarbs +266.5%
Contains more OtherOther +394.6%
Contains more WaterWater +126.8%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +383.3%
Contains more Poly. FatPolyunsaturated fat +1340%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bagel Mandarin orange
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar 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 Mandarin orange DV% diff.
Manganese 1.43mg 0.039mg 60%
Selenium 28.7µg 0.1µg 52%
Iron 2.76mg 0.15mg 33%
Vitamin C 0mg 26.7mg 30%
Vitamin B1 0.403mg 0.058mg 29%
Vitamin B3 3.37mg 0.376mg 19%
Protein 10.2g 0.81g 19%
Sodium 439mg 2mg 19%
Phosphorus 142mg 20mg 17%
Folate 76µg 16µg 15%
Copper 0.175mg 0.042mg 15%
Vitamin B2 0.209mg 0.036mg 13%
Carbs 48.89g 13.34g 12%
Calories 250kcal 53kcal 10%
Zinc 1.1mg 0.07mg 9%
Magnesium 51mg 12mg 9%
Fiber 4.1g 1.8g 9%
Polyunsaturated fat 0.936g 0.065g 6%
Vitamin B6 0.147mg 0.078mg 5%
Vitamin A 0µg 34µg 4%
Vitamin B5 0.375mg 0.216mg 3%
Fructose 2.4g 3%
Calcium 20mg 37mg 2%
Fats 1.53g 0.31g 2%
Vitamin E 0.32mg 0.2mg 1%
Vitamin K 1.5µg 0µg 1%
Monounsaturated fat 0.29g 0.06g 1%
Net carbs 44.79g 11.54g N/A
Potassium 165mg 166mg 0%
Sugar 6.12g 10.58g N/A
Choline 9.8mg 10.2mg 0%
Saturated fat 0g 0.039g 0%
Tryptophan 0.002mg 0%
Threonine 0.016mg 0%
Isoleucine 0.017mg 0%
Leucine 0.028mg 0%
Lysine 0.032mg 0%
Methionine 0.002mg 0%
Phenylalanine 0.018mg 0%
Valine 0.021mg 0%
Histidine 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Mandarin orange
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
14%
Mandarin orange
Minerals Daily Need Coverage Score
71%
Bagel
7%
Mandarin orange

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 437mg)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Bagel
Bagel is lower in Sugar (difference - 4.46g)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.039g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $0.4)
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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.