Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Bagel
  5. Compare
  6. Bagel vs. Spinach raw

Bagel vs. Spinach raw — In-Depth Nutrition Comparison

Compare

A recap on differences between bagel and spinach raw

  • Bagel is higher in selenium, vitamin B1, manganese, vitamin B3, and phosphorus, yet spinach raw is higher in vitamin K, vitamin A, vitamin C, and folate.
  • Spinach raw covers your daily vitamin K needs 401% more than bagel.
  • Bagel contains 29 times more selenium than spinach raw. While bagel contains 28.7µg of selenium, spinach raw contains only 1µg.
  • The amount of sodium in spinach raw is lower.
  • The glycemic index of spinach raw is lower.

Food varieties used in this article are Bagels, wheat and Spinach, raw.

Infographic

Bagel vs Spinach raw 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
5
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CopperCopper +34.6%
Contains more ZincZinc +107.5%
Contains more PhosphorusPhosphorus +189.8%
Contains more ManganeseManganese +59.4%
Contains more SeleniumSelenium +2770%
Contains more MagnesiumMagnesium +54.9%
Contains more CalciumCalcium +395%
Contains more PotassiumPotassium +238.2%
Contains less SodiumSodium -82%
~equal in Iron ~2.71mg

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
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% 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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +416.7%
Contains more Vitamin B3Vitamin B3 +365.5%
Contains more Vitamin B5Vitamin B5 +476.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +534.4%
Contains more Vitamin B6Vitamin B6 +32.7%
Contains more Vitamin KVitamin K +32093.3%
Contains more FolateFolate +155.3%
Contains more CholineCholine +96.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.189mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bagel Spinach raw DV% diff.
Vitamin K 1.5µg 482.9µg 401%
Vitamin A 0µg 469µg 52%
Selenium 28.7µg 1µg 50%
Vitamin C 0mg 28.1mg 31%
Folate 76µg 194µg 30%
Vitamin B1 0.403mg 0.078mg 27%
Manganese 1.43mg 0.897mg 23%
Vitamin B3 3.37mg 0.724mg 17%
Sodium 439mg 79mg 16%
Carbs 48.89g 3.63g 15%
Protein 10.2g 2.86g 15%
Phosphorus 142mg 49mg 13%
Potassium 165mg 558mg 12%
Vitamin E 0.32mg 2.03mg 11%
Calories 250kcal 23kcal 11%
Fiber 4.1g 2.2g 8%
Calcium 20mg 99mg 8%
Magnesium 51mg 79mg 7%
Vitamin B5 0.375mg 0.065mg 6%
Zinc 1.1mg 0.53mg 5%
Polyunsaturated fat 0.936g 0.165g 5%
Copper 0.175mg 0.13mg 5%
Vitamin B6 0.147mg 0.195mg 4%
Vitamin B2 0.209mg 0.189mg 2%
Fats 1.53g 0.39g 2%
Choline 9.8mg 19.3mg 2%
Iron 2.76mg 2.71mg 1%
Monounsaturated fat 0.29g 0.01g 1%
Net carbs 44.79g 1.43g N/A
Sugar 6.12g 0.42g N/A
Saturated fat 0g 0.063g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
4
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +256.6%
Contains more FatsFats +292.3%
Contains more CarbsCarbs +1246.8%
Contains more WaterWater +143.4%
~equal in Other ~1.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +2800%
Contains more Poly. FatPolyunsaturated fat +467.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.