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Bagel vs. Pea raw — In-Depth Nutrition Comparison

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Important differences between bagel and pea raw

  • Bagel has more selenium, manganese, iron, vitamin B1, and vitamin B3; however, pea raw has more vitamin C, vitamin K, vitamin A, and fiber.
  • Bagel's daily need coverage for selenium is 49% more.
  • Bagel has 88 times more sodium than pea raw. Bagel has 439mg of sodium, while pea raw has 5mg.
  • Bagel has a higher glycemic index than pea raw.

The food varieties used in the comparison are Bagels, wheat and Peas, green, raw.

Infographic

Bagel vs Pea 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
5
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +54.5%
Contains more IronIron +87.8%
Contains more PhosphorusPhosphorus +31.5%
Contains more ManganeseManganese +248.8%
Contains more SeleniumSelenium +1494.4%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +47.9%
Contains more ZincZinc +12.7%
Contains less SodiumSodium -98.9%
~equal in Copper ~0.176mg

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
6
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +146.2%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B2Vitamin B2 +58.3%
Contains more Vitamin B3Vitamin B3 +61.2%
Contains more Vitamin B5Vitamin B5 +260.6%
Contains more FolateFolate +16.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin KVitamin K +1553.3%
Contains more CholineCholine +189.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +88.2%
Contains more FatsFats +282.5%
Contains more CarbsCarbs +238.3%
Contains more OtherOther +110.3%
Contains more WaterWater +110%

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% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +728.6%
Contains more Poly. FatPolyunsaturated fat +400.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Pea raw DV% diff.
Selenium 28.7µg 1.8µg 49%
Vitamin C 0mg 40mg 44%
Manganese 1.43mg 0.41mg 44%
Sodium 439mg 5mg 19%
Vitamin K 1.5µg 24.8µg 19%
Iron 2.76mg 1.47mg 16%
Vitamin B1 0.403mg 0.266mg 11%
Carbs 48.89g 14.45g 11%
Protein 10.2g 5.42g 10%
Vitamin B3 3.37mg 2.09mg 8%
Calories 250kcal 81kcal 8%
Fiber 4.1g 5.7g 6%
Vitamin B2 0.209mg 0.132mg 6%
Polyunsaturated fat 0.936g 0.187g 5%
Phosphorus 142mg 108mg 5%
Vitamin B5 0.375mg 0.104mg 5%
Magnesium 51mg 33mg 4%
Vitamin A 0µg 38µg 4%
Choline 9.8mg 28.4mg 3%
Folate 76µg 65µg 3%
Potassium 165mg 244mg 2%
Fats 1.53g 0.4g 2%
Vitamin B6 0.147mg 0.169mg 2%
Calcium 20mg 25mg 1%
Monounsaturated fat 0.29g 0.035g 1%
Zinc 1.1mg 1.24mg 1%
Vitamin E 0.32mg 0.13mg 1%
Net carbs 44.79g 8.75g N/A
Sugar 6.12g 5.67g N/A
Copper 0.175mg 0.176mg 0%
Saturated fat 0g 0.071g 0%
Tryptophan 0.037mg 0%
Threonine 0.203mg 0%
Isoleucine 0.195mg 0%
Leucine 0.323mg 0%
Lysine 0.317mg 0%
Methionine 0.082mg 0%
Phenylalanine 0.2mg 0%
Valine 0.235mg 0%
Histidine 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Pea 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
35%
Pea raw
Minerals Daily Need Coverage Score
71%
Bagel
31%
Pea raw

Comparison summary

Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 434mg)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 15)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.071g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.