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  6. Bagel vs. Wild rice raw

Bagel vs. Wild rice raw — In-Depth Nutrition Comparison

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What are the main differences between bagel and wild rice raw?

  • Bagel is richer in selenium and vitamin B1, while wild rice raw is higher in zinc, phosphorus, copper, magnesium, vitamin B3, vitamin B6, and vitamin B5.
  • Bagel's daily need coverage for selenium is 47% higher.
  • Wild rice raw has 63 times less sodium than bagel. Bagel has 439mg of sodium, while wild rice raw has 7mg.
  • Bagel has a higher glycemic index (69) than wild rice raw (57).

We used Bagels, wheat and Wild rice, raw types in this comparison.

Infographic

Bagel vs Wild rice 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
2
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +40.8%
Contains more SeleniumSelenium +925%
Contains more MagnesiumMagnesium +247.1%
Contains more PotassiumPotassium +158.8%
Contains more CopperCopper +199.4%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +204.9%
Contains less SodiumSodium -98.4%
~equal in Calcium ~21mg
~equal in Manganese ~1.329mg

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
1
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +250.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +156.3%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B3Vitamin B3 +99.8%
Contains more Vitamin B5Vitamin B5 +186.4%
Contains more Vitamin B6Vitamin B6 +166%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +25%
Contains more CholineCholine +257.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bagel Wild rice raw DV% diff.
Selenium 28.7µg 2.8µg 47%
Zinc 1.1mg 5.96mg 44%
Phosphorus 142mg 433mg 42%
Copper 0.175mg 0.524mg 39%
Magnesium 51mg 177mg 30%
Vitamin B1 0.403mg 0.115mg 24%
Vitamin B3 3.37mg 6.733mg 21%
Sodium 439mg 7mg 19%
Vitamin B6 0.147mg 0.391mg 19%
Vitamin B5 0.375mg 1.074mg 14%
Iron 2.76mg 1.96mg 10%
Carbs 48.89g 74.9g 9%
Protein 10.2g 14.73g 9%
Fiber 4.1g 6.2g 8%
Potassium 165mg 427mg 8%
Folate 76µg 95µg 5%
Choline 9.8mg 35mg 5%
Calories 250kcal 357kcal 5%
Manganese 1.43mg 1.329mg 4%
Vitamin B2 0.209mg 0.262mg 4%
Vitamin E 0.32mg 0.82mg 3%
Polyunsaturated fat 0.936g 0.676g 2%
Fats 1.53g 1.08g 1%
Saturated fat 0g 0.156g 1%
Net carbs 44.79g 68.7g N/A
Calcium 20mg 21mg 0%
Sugar 6.12g 2.5g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 1.5µg 1.9µg 0%
Monounsaturated fat 0.29g 0.159g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
3
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +41.7%
Contains more WaterWater +383.9%
Contains more OtherOther +19.6%
Contains more ProteinProtein +44.4%
Contains more CarbsCarbs +53.2%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +82.4%
Contains more Poly. FatPolyunsaturated fat +38.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.