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Mixed nuts vs. Bagel — In-Depth Nutrition Comparison

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A recap on differences between mixed nuts and bagel

  • Mixed nuts are higher in copper, vitamin E, phosphorus, magnesium, vitamin B3, manganese, and zinc, yet bagel is higher in vitamin B1.
  • Mixed nuts cover your daily copper needs 81% more than bagel.
  • The glycemic index of mixed nuts is lower.

Food varieties used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Bagels, wheat.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Bagel
Bagel
0
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 MagnesiumMagnesium +349%
Contains more CalciumCalcium +485%
Contains more PotassiumPotassium +283%
Contains more CopperCopper +418.3%
Contains more ZincZinc +205.5%
Contains more PhosphorusPhosphorus +221.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +42.7%
Contains more SeleniumSelenium +18.1%
~equal in Iron ~2.76mg

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +2343.8%
Contains more Vitamin B3Vitamin B3 +128.8%
Contains more Vitamin B5Vitamin B5 +204%
Contains more Vitamin B6Vitamin B6 +139.5%
Contains more Vitamin KVitamin K +280%
Contains more CholineCholine +430.6%
Contains more Vitamin B1Vitamin B1 +113.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.209mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~76µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Bagel DV% diff.
Polyunsaturated fat 14.612g 0.936g 91%
Fats 53.95g 1.53g 81%
Copper 0.907mg 0.175mg 81%
Monounsaturated fat 28.488g 0.29g 70%
Vitamin E 7.82mg 0.32mg 50%
Phosphorus 456mg 142mg 45%
Magnesium 229mg 51mg 42%
Saturated fat 8.711g 0g 40%
Vitamin B3 7.709mg 3.37mg 27%
Manganese 2.04mg 1.43mg 27%
Zinc 3.36mg 1.1mg 21%
Protein 20.04g 10.2g 20%
Sodium 5mg 439mg 19%
Vitamin B1 0.189mg 0.403mg 18%
Calories 607kcal 250kcal 18%
Vitamin B6 0.352mg 0.147mg 16%
Vitamin B5 1.14mg 0.375mg 15%
Potassium 632mg 165mg 14%
Fiber 7g 4.1g 12%
Calcium 117mg 20mg 10%
Carbs 21.05g 48.89g 9%
Selenium 33.9µg 28.7µg 9%
Choline 52mg 9.8mg 8%
Vitamin K 5.7µg 1.5µg 4%
Starch 4.2g 2%
Iron 2.61mg 2.76mg 2%
Folate 83µg 76µg 2%
Vitamin C 0.5mg 0mg 1%
Vitamin B2 0.196mg 0.209mg 1%
Net carbs 14.05g 44.79g N/A
Sugar 4.15g 6.12g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.22mg 0%
Threonine 0.703mg 0%
Isoleucine 0.826mg 0%
Leucine 1.656mg 0%
Lysine 0.782mg 0%
Methionine 0.283mg 0%
Phenylalanine 1.182mg 0%
Valine 1.001mg 0%
Histidine 0.572mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g 0g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Bagel
Bagel
2
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 +96.5%
Contains more FatsFats +3426.1%
Contains more OtherOther +57.4%
Contains more CarbsCarbs +132.3%
Contains more WaterWater +1705.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 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 +9723.4%
Contains more Poly. FatPolyunsaturated fat +1461.1%
Contains less Sat. FatSaturated fat -100%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.