Bagel vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between bagel and brown rice

Bagel is higher than brown rice in selenium, iron, manganese, vitamin B1, folate, vitamin B2, fiber, copper, and phosphorus.
Bagel covers your daily selenium needs 42% more than brown rice.
Bagel contains 110 times more sodium than brown rice. While bagel contains 439mg of sodium, brown rice contains only 4mg.

Food varieties used in this article are Bagels, wheat and Rice, brown, long-grain, 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.

Bagel

Brown rice

Contains more MagnesiumMagnesium	+30.8%
Contains more CalciumCalcium	+566.7%
Contains more PotassiumPotassium	+91.9%
Contains more IronIron	+392.9%
Contains more CopperCopper	+65.1%
Contains more ZincZinc	+54.9%
Contains more PhosphorusPhosphorus	+37.9%
Contains more ManganeseManganese	+46.8%
Contains more SeleniumSelenium	+394.8%

Contains less SodiumSodium

-99.1%

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

Brown rice

Contains more Vitamin EVitamin E	+88.2%
Contains more Vitamin B1Vitamin B1	+126.4%
Contains more Vitamin B2Vitamin B2	+202.9%
Contains more Vitamin B3Vitamin B3	+31.6%
Contains more Vitamin B6Vitamin B6	+19.5%
Contains more Vitamin KVitamin K	+650%
Contains more FolateFolate	+744.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.38mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~9.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	28.7µg	5.8µg	42%
Iron	2.76mg	0.56mg	28%
Manganese	1.43mg	0.974mg	20%
Vitamin B1	0.403mg	0.178mg	19%
Sodium	439mg	4mg	19%
Folate	76µg	9µg	17%
Protein	10.2g	2.74g	15%
Vitamin B2	0.209mg	0.069mg	11%
Starch		24.79g	10%
Fiber	4.1g	1.6g	10%
Carbs	48.89g	25.58g	8%
Copper	0.175mg	0.106mg	8%
Phosphorus	142mg	103mg	6%
Calories	250kcal	123kcal	6%
Vitamin B3	3.37mg	2.561mg	5%
Zinc	1.1mg	0.71mg	4%
Polyunsaturated fat	0.936g	0.366g	4%
Magnesium	51mg	39mg	3%
Vitamin B6	0.147mg	0.123mg	2%
Potassium	165mg	86mg	2%
Calcium	20mg	3mg	2%
Fats	1.53g	0.97g	1%
Vitamin K	1.5µg	0.2µg	1%
Saturated fat	0g	0.26g	1%
Vitamin E	0.32mg	0.17mg	1%
Net carbs	44.79g	23.98g	N/A
Sugar	6.12g	0.24g	N/A
Vitamin B5	0.375mg	0.38mg	0%
Choline	9.8mg	9.2mg	0%
Monounsaturated fat	0.29g	0.369g	0%
Tryptophan		0.033mg	0%
Threonine		0.095mg	0%
Isoleucine		0.109mg	0%
Leucine		0.214mg	0%
Lysine		0.099mg	0%
Methionine		0.058mg	0%
Phenylalanine		0.133mg	0%
Valine		0.151mg	0%
Histidine		0.066mg	0%
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A