Brown rice vs. Bagel — In-Depth Nutrition Comparison

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A recap on differences between brown rice and bagel

Bagel is higher than brown rice in selenium, iron, manganese, vitamin B1, folate, vitamin B2, fiber, copper, and phosphorus.
Bagel covers your daily selenium needs 42% more than brown rice.
The amount of sodium in brown rice is lower.

Food varieties used in this article are Rice, brown, long-grain, cooked and Bagels, wheat.

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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.

Brown rice

Bagel

Contains less SodiumSodium

-99.1%

Contains more MagnesiumMagnesium	+30.8%
Contains more CalciumCalcium	+566.7%
Contains more PotassiumPotassium	+91.9%
Contains more IronIron	+392.9%
Contains more CopperCopper	+65.1%
Contains more ZincZinc	+54.9%
Contains more PhosphorusPhosphorus	+37.9%
Contains more ManganeseManganese	+46.8%
Contains more SeleniumSelenium	+394.8%

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.

Brown rice

Bagel

Contains more Vitamin EVitamin E	+88.2%
Contains more Vitamin B1Vitamin B1	+126.4%
Contains more Vitamin B2Vitamin B2	+202.9%
Contains more Vitamin B3Vitamin B3	+31.6%
Contains more Vitamin B6Vitamin B6	+19.5%
Contains more Vitamin KVitamin K	+650%
Contains more FolateFolate	+744.4%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.375mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~9.8mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.8µg	28.7µg	42%
Iron	0.56mg	2.76mg	28%
Manganese	0.974mg	1.43mg	20%
Vitamin B1	0.178mg	0.403mg	19%
Sodium	4mg	439mg	19%
Folate	9µg	76µg	17%
Protein	2.74g	10.2g	15%
Vitamin B2	0.069mg	0.209mg	11%
Starch	24.79g		10%
Fiber	1.6g	4.1g	10%
Carbs	25.58g	48.89g	8%
Copper	0.106mg	0.175mg	8%
Phosphorus	103mg	142mg	6%
Calories	123kcal	250kcal	6%
Vitamin B3	2.561mg	3.37mg	5%
Zinc	0.71mg	1.1mg	4%
Polyunsaturated fat	0.366g	0.936g	4%
Magnesium	39mg	51mg	3%
Vitamin B6	0.123mg	0.147mg	2%
Potassium	86mg	165mg	2%
Calcium	3mg	20mg	2%
Fats	0.97g	1.53g	1%
Vitamin K	0.2µg	1.5µg	1%
Saturated fat	0.26g	0g	1%
Vitamin E	0.17mg	0.32mg	1%
Net carbs	23.98g	44.79g	N/A
Sugar	0.24g	6.12g	N/A
Vitamin B5	0.38mg	0.375mg	0%
Choline	9.2mg	9.8mg	0%
Monounsaturated fat	0.369g	0.29g	0%
Tryptophan	0.033mg		0%
Threonine	0.095mg		0%
Isoleucine	0.109mg		0%
Leucine	0.214mg		0%
Lysine	0.099mg		0%
Methionine	0.058mg		0%
Phenylalanine	0.133mg		0%
Valine	0.151mg		0%
Histidine	0.066mg		0%
Omega-3 - ALA	0.011g		N/A
Omega-6 - Linoleic acid	0.355g		N/A