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  6. Bagel vs. Watercress

Bagel vs. Watercress — In-Depth Nutrition Comparison

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How are bagel and watercress different?

  • Bagel is higher in manganese, selenium, iron, vitamin B1, vitamin B3, and folate; however, watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for watercress is 207% higher.
  • Bagel contains 32 times more selenium than watercress. While bagel contains 28.7µg of selenium, watercress contains only 0.9µg.
  • Watercress has less sodium.
  • Watercress has a lower glycemic index (32) than bagel (69).

Bagels, wheat and Watercress, raw are the varieties used in this article.

Infographic

Bagel vs Watercress 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
7
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +142.9%
Contains more IronIron +1280%
Contains more CopperCopper +127.3%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +136.7%
Contains more ManganeseManganese +486.1%
Contains more SeleniumSelenium +3088.9%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +100%
Contains less SodiumSodium -90.7%

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
6
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B1Vitamin B1 +347.8%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +1585%
Contains more Vitamin B5Vitamin B5 +21%
Contains more Vitamin B6Vitamin B6 +14%
Contains more FolateFolate +744.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +212.5%
Contains more Vitamin KVitamin K +16566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient Bagel Watercress DV% diff.
Vitamin K 1.5µg 250µg 207%
Manganese 1.43mg 0.244mg 52%
Selenium 28.7µg 0.9µg 51%
Vitamin C 0mg 43mg 48%
Iron 2.76mg 0.2mg 32%
Vitamin B1 0.403mg 0.09mg 26%
Vitamin B3 3.37mg 0.2mg 20%
Vitamin A 0µg 160µg 18%
Sodium 439mg 41mg 17%
Folate 76µg 9µg 17%
Carbs 48.89g 1.29g 16%
Protein 10.2g 2.3g 16%
Fiber 4.1g 0.5g 14%
Calories 250kcal 11kcal 12%
Phosphorus 142mg 60mg 12%
Copper 0.175mg 0.077mg 11%
Calcium 20mg 120mg 10%
Zinc 1.1mg 0.11mg 9%
Vitamin B2 0.209mg 0.12mg 7%
Magnesium 51mg 21mg 7%
Polyunsaturated fat 0.936g 0.035g 6%
Vitamin E 0.32mg 1mg 5%
Potassium 165mg 330mg 5%
Fats 1.53g 0.1g 2%
Monounsaturated fat 0.29g 0.008g 1%
Vitamin B5 0.375mg 0.31mg 1%
Vitamin B6 0.147mg 0.129mg 1%
Net carbs 44.79g 0.79g N/A
Sugar 6.12g 0.2g N/A
Choline 9.8mg 9mg 0%
Saturated fat 0g 0.027g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 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
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +343.5%
Contains more FatsFats +1430%
Contains more CarbsCarbs +3689.9%
Contains more OtherOther +52.5%
Contains more WaterWater +153.3%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +3525%
Contains more Poly. FatPolyunsaturated fat +2574.3%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.