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  6. Bagel vs. Rice

Bagel vs. Rice — In-Depth Nutrition Comparison

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Summary of differences between Bagel and Rice

  • Rice has less Manganese, Selenium, Vitamin B1, Iron, Vitamin B2, Fiber, Phosphorus, Vitamin B3, and Copper than Bagel.
  • Bagel covers your daily need of Manganese 42% more than Rice.
  • Bagel has 439 times more Sodium than Rice. While Bagel has 439mg of Sodium, Rice has only 1mg.

These are the specific foods used in this comparison Bagels, wheat and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Bagel vs Rice 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
Bagel
9
:
1
Rice
Rice
Contains more Calcium +100%
Contains more Iron +130%
Contains more Magnesium +325%
Contains more Phosphorus +230.2%
Contains more Potassium +371.4%
Contains more Zinc +124.5%
Contains more Copper +153.6%
Contains more Manganese +203%
Contains more Selenium +282.7%
Contains less Sodium -99.8%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +100%
Contains more Iron +130%
Contains more Magnesium +325%
Contains more Phosphorus +230.2%
Contains more Potassium +371.4%
Contains more Zinc +124.5%
Contains more Copper +153.6%
Contains more Manganese +203%
Contains more Selenium +282.7%
Contains less Sodium -99.8%

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
Bagel
7
:
1
Rice
Rice
Contains more Vitamin E +700%
Contains more Vitamin B1 +147.2%
Contains more Vitamin B2 +1507.7%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +58.1%
Contains more Folate +31%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.39
Bagel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +700%
Contains more Vitamin B1 +147.2%
Contains more Vitamin B2 +1507.7%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +58.1%
Contains more Folate +31%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.39

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
4
:
1
Rice
Rice
Contains more Protein +279.2%
Contains more Fats +446.4%
Contains more Carbs +73.6%
Contains more Other +335.7%
Contains more Water +82.3%
Bagel
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Protein +279.2%
Contains more Fats +446.4%
Contains more Carbs +73.6%
Contains more Other +335.7%
Contains more Water +82.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
Bagel
3
:
0
Rice
Rice
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +229.5%
Contains more Polyunsaturated fat +1131.6%
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +229.5%
Contains more Polyunsaturated fat +1131.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Rice Opinion
Net carbs 44.79g 27.77g Bagel
Protein 10.2g 2.69g Bagel
Fats 1.53g 0.28g Bagel
Carbs 48.89g 28.17g Bagel
Calories 250kcal 130kcal Bagel
Sugar 6.12g 0.05g Rice
Fiber 4.1g 0.4g Bagel
Calcium 20mg 10mg Bagel
Iron 2.76mg 1.2mg Bagel
Magnesium 51mg 12mg Bagel
Phosphorus 142mg 43mg Bagel
Potassium 165mg 35mg Bagel
Sodium 439mg 1mg Rice
Zinc 1.1mg 0.49mg Bagel
Copper 0.175mg 0.069mg Bagel
Manganese 1.43mg 0.472mg Bagel
Selenium 28.7µg 7.5µg Bagel
Vitamin E 0.32mg 0.04mg Bagel
Vitamin B1 0.403mg 0.163mg Bagel
Vitamin B2 0.209mg 0.013mg Bagel
Vitamin B3 3.37mg 1.476mg Bagel
Vitamin B5 0.375mg 0.39mg Rice
Vitamin B6 0.147mg 0.093mg Bagel
Folate 76µg 58µg Bagel
Vitamin K 1.5µg 0µg Bagel
Tryptophan 0.031mg Rice
Threonine 0.096mg Rice
Isoleucine 0.116mg Rice
Leucine 0.222mg Rice
Lysine 0.097mg Rice
Methionine 0.063mg Rice
Phenylalanine 0.144mg Rice
Valine 0.164mg Rice
Histidine 0.063mg Rice
Saturated Fat 0g 0.077g Bagel
Monounsaturated Fat 0.29g 0.088g Bagel
Polyunsaturated fat 0.936g 0.076g Bagel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Bagel
13%
Rice
Minerals Daily Need Coverage Score
71%
Bagel
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 6.07g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 438mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 9)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.077g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $1)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel
Bagel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.