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  6. Salmon raw vs. Bagel

Salmon raw vs. Bagel — In-Depth Nutrition Comparison

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The main differences between salmon raw and bagel

  • Salmon raw is richer in vitamin B12, vitamin B6, vitamin B3, and vitamin B5, yet bagel is richer in manganese, iron, fiber, and vitamin B1.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index than bagel.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Bagels, wheat.

Infographic

Salmon raw vs Bagel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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%
Contains more PotassiumPotassium +197%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +40.8%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +27.2%
Contains more MagnesiumMagnesium +75.9%
Contains more CalciumCalcium +66.7%
Contains more IronIron +245%
Contains more ZincZinc +71.9%
Contains more ManganeseManganese +8837.5%

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.
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Bagel
Bagel
5
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +81.8%
Contains more Vitamin B3Vitamin B3 +133.2%
Contains more Vitamin B5Vitamin B5 +343.7%
Contains more Vitamin B6Vitamin B6 +456.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more FolateFolate +204%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Bagel DV% diff.
Vitamin B12 3.18µg 0µg 133%
Manganese 0.016mg 1.43mg 61%
Vitamin B6 0.818mg 0.147mg 52%
Vitamin B3 7.86mg 3.37mg 28%
Vitamin B5 1.664mg 0.375mg 26%
Iron 0.8mg 2.76mg 25%
Protein 19.84g 10.2g 19%
Cholesterol 55mg 0mg 18%
Sodium 44mg 439mg 17%
Carbs 0g 48.89g 16%
Fiber 0g 4.1g 16%
Vitamin B1 0.226mg 0.403mg 15%
Selenium 36.5µg 28.7µg 14%
Vitamin B2 0.38mg 0.209mg 13%
Folate 25µg 76µg 13%
Polyunsaturated fat 2.539g 0.936g 11%
Potassium 490mg 165mg 10%
Phosphorus 200mg 142mg 8%
Copper 0.25mg 0.175mg 8%
Fats 6.34g 1.53g 7%
Monounsaturated fat 2.103g 0.29g 5%
Calories 142kcal 250kcal 5%
Magnesium 29mg 51mg 5%
Zinc 0.64mg 1.1mg 4%
Saturated fat 0.981g 0g 4%
Vitamin E 0.32mg 2%
Choline 9.8mg 2%
Vitamin A 12µg 0µg 1%
Vitamin K 1.5µg 1%
Calcium 12mg 20mg 1%
Net carbs 0g 44.79g N/A
Sugar 6.12g N/A
Tryptophan 0.222mg 0%
Threonine 0.87mg 0%
Isoleucine 0.914mg 0%
Leucine 1.613mg 0%
Lysine 1.822mg 0%
Methionine 0.587mg 0%
Phenylalanine 0.775mg 0%
Valine 1.022mg 0%
Histidine 0.584mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Bagel
Bagel
1
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more ProteinProtein +94.5%
Contains more FatsFats +314.4%
Contains more WaterWater +82.4%
Contains more OtherOther +190.7%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Bagel
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +625.2%
Contains more Poly. FatPolyunsaturated fat +171.3%
Contains less Sat. FatSaturated fat -100%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.