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
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
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%
44%
Minerals Daily Need Coverage Score
71%
195%
Comparison summary
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 4.67g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 435mg)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is richer in vitamins?
Bran raw is relatively richer in vitamins
Which food is lower in Saturated fat?
Bagel is lower in Saturated fat (difference - 1.328g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)