Bagel vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between bagel and quinoa
- Bagel is higher than quinoa in selenium, manganese, vitamin B1, vitamin B3, iron, folate, vitamin B2, and fiber.
- Bagel covers your daily selenium needs 47% more than quinoa.
- Bagel contains 63 times more sodium than quinoa. While bagel contains 439mg of sodium, quinoa contains only 7mg.
- The glycemic index of quinoa is lower.
Food varieties used in this article are Bagels, wheat and Quinoa, cooked.
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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 CalciumCalcium | +17.6% |
| Contains more IronIron | +85.2% |
| Contains more ManganeseManganese | +126.6% |
| Contains more SeleniumSelenium | +925% |
| Contains more MagnesiumMagnesium | +25.5% |
| Contains less SodiumSodium | -98.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +276.6% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin B3Vitamin B3 | +718% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +19.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +81% |
| Contains more Vitamin EVitamin E | +96.9% |
| Contains more CholineCholine | +134.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 28.7µg | 2.8µg | 47% |
| Manganese | 1.43mg | 0.631mg | 35% |
| Vitamin B1 | 0.403mg | 0.107mg | 25% |
| Sodium | 439mg | 7mg | 19% |
| Vitamin B3 | 3.37mg | 0.412mg | 18% |
| Iron | 2.76mg | 1.49mg | 16% |
| Protein | 10.2g | 4.4g | 12% |
| Folate | 76µg | 42µg | 9% |
| Carbs | 48.89g | 21.3g | 9% |
| Vitamin B2 | 0.209mg | 0.11mg | 8% |
| Vitamin B5 | 0.375mg | 8% | |
| Starch | 17.63g | 7% | |
| Calories | 250kcal | 120kcal | 7% |
| Fiber | 4.1g | 2.8g | 5% |
| Magnesium | 51mg | 64mg | 3% |
| Choline | 9.8mg | 23mg | 2% |
| Copper | 0.175mg | 0.192mg | 2% |
| Vitamin E | 0.32mg | 0.63mg | 2% |
| Vitamin B6 | 0.147mg | 0.123mg | 2% |
| Polyunsaturated fat | 0.936g | 1.078g | 1% |
| Vitamin K | 1.5µg | 0µg | 1% |
| Fats | 1.53g | 1.92g | 1% |
| Phosphorus | 142mg | 152mg | 1% |
| Saturated fat | 0g | 0.231g | 1% |
| Monounsaturated fat | 0.29g | 0.528g | 1% |
| Net carbs | 44.79g | 18.5g | N/A |
| Calcium | 20mg | 17mg | 0% |
| Potassium | 165mg | 172mg | 0% |
| Sugar | 6.12g | 0.87g | N/A |
| Zinc | 1.1mg | 1.09mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +131.8% |
| Contains more CarbsCarbs | +129.5% |
| Contains more OtherOther | +137.7% |
| Contains more FatsFats | +25.5% |
| Contains more WaterWater | +90.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +82.1% |
| Contains more Poly. FatPolyunsaturated fat | +15.2% |
