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Pico de gallo vs. Bagel — In-Depth Nutrition Comparison

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A recap on differences between pico de gallo and bagel

  • Pico de gallo is higher in vitamin A, yet bagel is higher in iron.
  • Bagel covers your daily iron needs 35% more than pico de gallo.

Food varieties used in this article are PACE, Pico De Gallo and Bagels, wheat.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Bagel
9
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 CalciumCalcium +∞%
Contains more IronIron +∞%
~equal in Sodium ~439mg

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Bagel
9
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 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
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
Contains more WaterWater +134.4%
Contains more OtherOther +43.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +421.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pico de gallo Bagel
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Saturated fat Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pico de gallo Bagel DV% diff.
Manganese 1.43mg 62%
Selenium 28.7µg 52%
Iron 0mg 2.76mg 35%
Vitamin B1 0.403mg 34%
Vitamin B3 3.37mg 21%
Phosphorus 142mg 20%
Protein 0g 10.2g 20%
Folate 76µg 19%
Copper 0.175mg 19%
Vitamin B2 0.209mg 16%
Fiber 4.1g 16%
Carbs 9.38g 48.89g 13%
Magnesium 51mg 12%
Vitamin B6 0.147mg 11%
Calories 31kcal 250kcal 11%
Zinc 1.1mg 10%
Vitamin B5 0.375mg 8%
Polyunsaturated fat 0.936g 6%
Potassium 165mg 5%
Vitamin C 3.8mg 0mg 4%
Vitamin E 0.32mg 2%
Calcium 0mg 20mg 2%
Fats 0g 1.53g 2%
Choline 9.8mg 2%
Sodium 469mg 439mg 1%
Vitamin K 1.5µg 1%
Monounsaturated fat 0.29g 1%
Net carbs 9.38g 44.79g N/A
Sugar 6.25g 6.12g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Bagel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Pico de gallo
26%
Bagel
Minerals Daily Need Coverage Score
6%
Pico de gallo
71%
Bagel

Comparison summary

Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 69)
Which food is lower in Sugar?
Bagel
Bagel is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 30mg)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food is richer in vitamins?
Bagel
Bagel is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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

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.