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Bagel vs. Bran raw — In-Depth Nutrition Comparison

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Differences between bagel and bran raw

  • Bagel contains less manganese, phosphorus, vitamin B1, fiber, magnesium, iron, selenium, copper, and vitamin B5 than bran raw.
  • Bran raw's daily need coverage for manganese is 183% higher.
  • Bran raw contains 110 times less sodium than bagel. Bagel contains 439mg of sodium, while bran raw contains 4mg.
  • Bran raw has a lower glycemic index. The glycemic index of bran raw is 56, while the glycemic index of bagel is 69.

The food types used in this comparison are Bagels, wheat and Oat bran, raw.

Infographic

Bagel vs Bran raw 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
0
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +360.8%
Contains more CalciumCalcium +190%
Contains more PotassiumPotassium +243%
Contains more IronIron +96%
Contains more CopperCopper +130.3%
Contains more ZincZinc +182.7%
Contains more PhosphorusPhosphorus +416.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +293.7%
Contains more SeleniumSelenium +57.5%

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.
Bagel
2
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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin B3Vitamin B3 +260.8%
Contains more FolateFolate +46.2%
Contains more Vitamin EVitamin E +215.6%
Contains more Vitamin B1Vitamin B1 +190.3%
Contains more Vitamin B5Vitamin B5 +298.4%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin KVitamin K +113.3%
Contains more CholineCholine +228.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.22mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
1
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +473.3%
Contains more ProteinProtein +69.6%
Contains more FatsFats +359.5%
Contains more CarbsCarbs +35.4%
Contains more OtherOther +58.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +719.3%
Contains more Poly. FatPolyunsaturated fat +195.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bagel Bran raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bagel Bran raw DV% diff.
Manganese 1.43mg 5.63mg 183%
Phosphorus 142mg 734mg 85%
Vitamin B1 0.403mg 1.17mg 64%
Fiber 4.1g 15.4g 45%
Magnesium 51mg 235mg 44%
Iron 2.76mg 5.41mg 33%
Selenium 28.7µg 45.2µg 30%
Copper 0.175mg 0.403mg 25%
Vitamin B5 0.375mg 1.494mg 22%
Sodium 439mg 4mg 19%
Zinc 1.1mg 3.11mg 18%
Vitamin B3 3.37mg 0.934mg 15%
Protein 10.2g 17.3g 14%
Potassium 165mg 566mg 12%
Polyunsaturated fat 0.936g 2.766g 12%
Fats 1.53g 7.03g 8%
Saturated fat 0g 1.328g 6%
Folate 76µg 52µg 6%
Carbs 48.89g 66.22g 6%
Monounsaturated fat 0.29g 2.376g 5%
Vitamin E 0.32mg 1.01mg 5%
Choline 9.8mg 32.2mg 4%
Calcium 20mg 58mg 4%
Vitamin B6 0.147mg 0.165mg 1%
Vitamin K 1.5µg 3.2µg 1%
Vitamin B2 0.209mg 0.22mg 1%
Calories 250kcal 246kcal 0%
Net carbs 44.79g 50.82g N/A
Sugar 6.12g 1.45g N/A
Tryptophan 0.335mg 0%
Threonine 0.502mg 0%
Isoleucine 0.668mg 0%
Leucine 1.374mg 0%
Lysine 0.76mg 0%
Methionine 0.335mg 0%
Phenylalanine 0.908mg 0%
Valine 0.964mg 0%
Histidine 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Bran raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
71%
Bagel
195%
Bran raw

Comparison summary

Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 4.67g)
Which food contains less Sodium?
Bran raw
Bran raw contains less Sodium (difference - 435mg)
Which food is lower in glycemic index?
Bran raw
Bran raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw
Bran raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 1.328g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.