Beans vs. Bagel — In-Depth Nutrition Comparison
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What are the differences between beans and bagel?
- Beans are higher in fiber; however, bagel is richer in selenium, iron, vitamin B1, vitamin B3, folate, vitamin B2, and phosphorus.
- Bagel's daily need coverage for selenium is 44% more.
- Beans have less sodium.
- Beans have a lower glycemic index (33) than bagel (69).
We used Beans, baked, canned, no salt added and Bagels, wheat types in this article.
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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.
| Contains more CalciumCalcium | +150% |
| Contains more PotassiumPotassium | +79.4% |
| Contains more CopperCopper | +17.7% |
| Contains more ZincZinc | +27.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +59.4% |
| Contains more IronIron | +851.7% |
| Contains more PhosphorusPhosphorus | +36.5% |
| Contains more SeleniumSelenium | +537.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more CholineCholine | +214.3% |
| Contains more Vitamin EVitamin E | +113.3% |
| Contains more Vitamin B1Vitamin B1 | +168.7% |
| Contains more Vitamin B2Vitamin B2 | +248.3% |
| Contains more Vitamin B3Vitamin B3 | +683.7% |
| Contains more Vitamin B6Vitamin B6 | +13.1% |
| Contains more Vitamin KVitamin K | +87.5% |
| Contains more FolateFolate | +216.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 1.43mg | 62% | |
| Selenium | 4.5µg | 28.7µg | 44% |
| Iron | 0.29mg | 2.76mg | 31% |
| Vitamin B1 | 0.15mg | 0.403mg | 21% |
| Sodium | 1mg | 439mg | 19% |
| Vitamin B3 | 0.43mg | 3.37mg | 18% |
| Folate | 24µg | 76µg | 13% |
| Protein | 4.8g | 10.2g | 11% |
| Vitamin B2 | 0.06mg | 0.209mg | 11% |
| Carbs | 20.49g | 48.89g | 9% |
| Vitamin B5 | 0.375mg | 8% | |
| Calories | 105kcal | 250kcal | 7% |
| Fiber | 5.5g | 4.1g | 6% |
| Polyunsaturated fat | 0.172g | 0.936g | 5% |
| Magnesium | 32mg | 51mg | 5% |
| Phosphorus | 104mg | 142mg | 5% |
| Potassium | 296mg | 165mg | 4% |
| Choline | 30.8mg | 9.8mg | 4% |
| Calcium | 50mg | 20mg | 3% |
| Zinc | 1.4mg | 1.1mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Copper | 0.206mg | 0.175mg | 3% |
| Fats | 0.4g | 1.53g | 2% |
| Vitamin A | 5µg | 0µg | 1% |
| Vitamin E | 0.15mg | 0.32mg | 1% |
| Vitamin B6 | 0.13mg | 0.147mg | 1% |
| Vitamin K | 0.8µg | 1.5µg | 1% |
| Monounsaturated fat | 0.035g | 0.29g | 1% |
| Net carbs | 14.99g | 44.79g | N/A |
| Sugar | 7.78g | 6.12g | N/A |
| Saturated fat | 0.103g | 0g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +93.3% |
| Contains more ProteinProtein | +112.5% |
| Contains more FatsFats | +282.5% |
| Contains more CarbsCarbs | +138.6% |
~equal in
Other
~1.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +728.6% |
| Contains more Poly. FatPolyunsaturated fat | +444.2% |
