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Bagel vs. Popcorn — In-Depth Nutrition Comparison

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Important differences between Bagel and Popcorn

  • Bagel has more Selenium, Vitamin B1, Manganese, Folate, and Vitamin B2, however, Popcorn has more Fiber, Phosphorus, Magnesium, and Zinc.
  • Bagel's daily need coverage for Selenium is 52% more.
  • Bagel has 55 times more Sodium than Popcorn. Bagel has 439mg of Sodium, while Popcorn has 8mg.

The food varieties used in the comparison are Bagels, wheat and Snacks, popcorn, air-popped.

Infographic

Bagel vs Popcorn 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
3
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 103% 2.1% 29% 120% 87% 84% 153% 1% 145% 0%
Contains more CalciumCalcium +185.7%
Contains more ManganeseManganese +28.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +182.4%
Contains more PotassiumPotassium +99.4%
Contains more IronIron +15.6%
Contains more CopperCopper +49.7%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +152.1%
Contains less SodiumSodium -98.2%

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
5
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% 12% 5.8% 0% 26% 19% 43% 31% 36% 0% 3% 23% 12%
Contains more Vitamin B1Vitamin B1 +287.5%
Contains more Vitamin B2Vitamin B2 +151.8%
Contains more Vitamin B3Vitamin B3 +46%
Contains more Vitamin KVitamin K +25%
Contains more FolateFolate +145.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +36%
Contains more CholineCholine +116.3%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.29mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.157mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
2
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% 5% 78% 3%
Protein: 12.94 g
Fats: 4.54 g
Carbs: 77.78 g
Water: 3.32 g
Other: 1.42 g
Contains more WaterWater +1031%
Contains more OtherOther +28.9%
Contains more ProteinProtein +26.9%
Contains more FatsFats +196.7%
Contains more CarbsCarbs +59.1%

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
16% 24% 59%
Saturated Fat: Sat. Fat 0.637 g
Monounsaturated Fat: Mono. Fat 0.95 g
Polyunsaturated fat: Poly. Fat 2.318 g
Contains less Sat. FatSaturated Fat -100%
Contains more Mono. FatMonounsaturated Fat +227.6%
Contains more Poly. FatPolyunsaturated fat +147.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Popcorn Opinion
Calories 250kcal 387kcal Popcorn
Protein 10.2g 12.94g Popcorn
Fats 1.53g 4.54g Popcorn
Net carbs 44.79g 63.28g Popcorn
Carbs 48.89g 77.78g Popcorn
Magnesium 51mg 144mg Popcorn
Calcium 20mg 7mg Bagel
Potassium 165mg 329mg Popcorn
Iron 2.76mg 3.19mg Popcorn
Sugar 6.12g 0.87g Popcorn
Fiber 4.1g 14.5g Popcorn
Copper 0.175mg 0.262mg Popcorn
Zinc 1.1mg 3.08mg Popcorn
Starch 54.4g Popcorn
Phosphorus 142mg 358mg Popcorn
Sodium 439mg 8mg Popcorn
Vitamin A 0IU 196IU Popcorn
Vitamin A 0µg 10µg Popcorn
Vitamin E 0.32mg 0.29mg Bagel
Manganese 1.43mg 1.113mg Bagel
Selenium 28.7µg 0µg Bagel
Vitamin B1 0.403mg 0.104mg Bagel
Vitamin B2 0.209mg 0.083mg Bagel
Vitamin B3 3.37mg 2.308mg Bagel
Vitamin B5 0.375mg 0.51mg Popcorn
Vitamin B6 0.147mg 0.157mg Popcorn
Vitamin K 1.5µg 1.2µg Bagel
Folate 76µg 31µg Bagel
Choline 9.8mg 21.2mg Popcorn
Saturated Fat 0g 0.637g Bagel
Monounsaturated Fat 0.29g 0.95g Popcorn
Polyunsaturated fat 0.936g 2.318g Popcorn
Tryptophan 0.085mg Popcorn
Threonine 0.452mg Popcorn
Isoleucine 0.431mg Popcorn
Leucine 1.473mg Popcorn
Lysine 0.338mg Popcorn
Methionine 0.252mg Popcorn
Phenylalanine 0.59mg Popcorn
Valine 0.607mg Popcorn
Histidine 0.367mg Popcorn
Fructose 0.07g Popcorn

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Popcorn
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
16%
Popcorn
Minerals Daily Need Coverage Score
71%
Bagel
72%
Popcorn

Comparison summary

Which food is lower in Sugar?
Popcorn
Popcorn is lower in Sugar (difference - 5.25g)
Which food contains less Sodium?
Popcorn
Popcorn contains less Sodium (difference - 431mg)
Which food is lower in glycemic index?
Popcorn
Popcorn is lower in glycemic index (difference - 7)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.637g)
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 ($)
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. Popcorn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167959/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.