Bagel vs. Peanut butter — In-Depth Nutrition Comparison

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What are the main differences between bagel and peanut butter?

Bagel is richer in selenium and vitamin B1, while peanut butter is higher in vitamin B3, vitamin E, magnesium, phosphorus, copper, and vitamin B6.
Peanut butter's daily need coverage for vitamin B3 is 61% higher.
Peanut butter has 26 times less sodium than bagel. Bagel has 439mg of sodium, while peanut butter has 17mg.
Bagel has a higher glycemic index (69) than peanut butter (14).

We used Bagels, wheat and Peanut butter, smooth style, without salt types in this comparison.

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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.

Bagel

Peanut butter

Contains more IronIron	+58.6%
Contains more SeleniumSelenium	+600%

Contains more MagnesiumMagnesium	+229.4%
Contains more CalciumCalcium	+145%
Contains more PotassiumPotassium	+238.2%
Contains more CopperCopper	+141.1%
Contains more ZincZinc	+128.2%
Contains more PhosphorusPhosphorus	+135.9%
Contains less SodiumSodium	-96.1%
Contains more ManganeseManganese	+16.4%

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

Peanut butter

Contains more Vitamin B1Vitamin B1	+168.7%
Contains more Vitamin KVitamin K	+400%

Contains more Vitamin EVitamin E	+2743.8%
Contains more Vitamin B3Vitamin B3	+289.1%
Contains more Vitamin B5Vitamin B5	+203.2%
Contains more Vitamin B6Vitamin B6	+200%
Contains more FolateFolate	+14.5%
Contains more CholineCholine	+542.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.192mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	1.53g	51.36g	77%
Polyunsaturated fat	0.936g	12.535g	77%
Monounsaturated fat	0.29g	25.941g	64%
Vitamin B3	3.37mg	13.112mg	61%
Vitamin E	0.32mg	9.1mg	59%
Saturated fat	0g	10.325g	47%
Selenium	28.7µg	4.1µg	45%
Phosphorus	142mg	335mg	28%
Magnesium	51mg	168mg	28%
Copper	0.175mg	0.422mg	27%
Protein	10.2g	22.21g	24%
Vitamin B6	0.147mg	0.441mg	23%
Vitamin B1	0.403mg	0.15mg	21%
Sodium	439mg	17mg	18%
Calories	250kcal	598kcal	17%
Vitamin B5	0.375mg	1.137mg	15%
Iron	2.76mg	1.74mg	13%
Zinc	1.1mg	2.51mg	13%
Potassium	165mg	558mg	12%
Manganese	1.43mg	1.665mg	10%
Choline	9.8mg	63mg	10%
Carbs	48.89g	22.31g	9%
Fiber	4.1g	5g	4%
Calcium	20mg	49mg	3%
Folate	76µg	87µg	3%
Starch		3.56g	1%
Vitamin B2	0.209mg	0.192mg	1%
Vitamin K	1.5µg	0.3µg	1%
Net carbs	44.79g	17.31g	N/A
Sugar	6.12g	10.49g	N/A
Trans fat	0g	0.075g	N/A
Tryptophan		0.231mg	0%
Threonine		0.525mg	0%
Isoleucine		0.616mg	0%
Leucine		1.546mg	0%
Lysine		0.681mg	0%
Methionine		0.265mg	0%
Phenylalanine		1.202mg	0%
Valine		0.782mg	0%
Histidine		0.557mg	0%
Fructose		0.12g	0%
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid	0g	0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A