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  6. Seed vs. Bagel

Seed vs. Bagel — In-Depth Nutrition Comparison

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The main differences between Seed and Bagel

  • Seed is richer than Bagel in Fiber, Phosphorus, Copper, Magnesium, Iron, Calcium, Manganese, Selenium, Vitamin B3, and Zinc.
  • Daily need coverage for Fiber from Seed is 121% higher.
  • Seed contains 32 times more Calcium than Bagel. Seed contains 631mg of Calcium, while Bagel contains 20mg.

Food types used in this article are Seeds, chia seeds, dried and Bagels, wheat.

Infographic

Seed 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.
Seed
Seed
10
:
0
Bagel
Bagel
Contains more Calcium +3055%
Contains more Iron +179.7%
Contains more Magnesium +556.9%
Contains more Phosphorus +505.6%
Contains more Potassium +146.7%
Contains less Sodium -96.4%
Contains more Zinc +316.4%
Contains more Copper +428%
Contains more Manganese +90.4%
Contains more Selenium +92.3%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Contains more Calcium +3055%
Contains more Iron +179.7%
Contains more Magnesium +556.9%
Contains more Phosphorus +505.6%
Contains more Potassium +146.7%
Contains less Sodium -96.4%
Contains more Zinc +316.4%
Contains more Copper +428%
Contains more Manganese +90.4%
Contains more Selenium +92.3%

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.
Seed
Seed
5
:
6
Bagel
Bagel
Contains more Vitamin A +∞%
Contains more Vitamin E +56.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B3 +162%
Contains more Vitamin B2 +22.9%
Contains more Folate +55.1%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Bagel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin E +56.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +53.8%
Contains more Vitamin B3 +162%
Contains more Vitamin B2 +22.9%
Contains more Folate +55.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
3
:
2
Bagel
Bagel
Contains more Protein +62.2%
Contains more Fats +1909.2%
Contains more Other +162.3%
Contains more Carbs +16.1%
Contains more Water +547.4%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Bagel
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 Protein +62.2%
Contains more Fats +1909.2%
Contains more Other +162.3%
Contains more Carbs +16.1%
Contains more Water +547.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Bagel
Bagel
Contains more Monounsaturated Fat +696.2%
Contains more Polyunsaturated fat +2428.3%
Contains less Saturated Fat -100%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Contains more Monounsaturated Fat +696.2%
Contains more Polyunsaturated fat +2428.3%
Contains less Saturated Fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Bagel Opinion
Net carbs 7.72g 44.79g Bagel
Protein 16.54g 10.2g Seed
Fats 30.74g 1.53g Seed
Carbs 42.12g 48.89g Bagel
Calories 486kcal 250kcal Seed
Sugar 6.12g Seed
Fiber 34.4g 4.1g Seed
Calcium 631mg 20mg Seed
Iron 7.72mg 2.76mg Seed
Magnesium 335mg 51mg Seed
Phosphorus 860mg 142mg Seed
Potassium 407mg 165mg Seed
Sodium 16mg 439mg Seed
Zinc 4.58mg 1.1mg Seed
Copper 0.924mg 0.175mg Seed
Manganese 2.723mg 1.43mg Seed
Selenium 55.2µg 28.7µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.32mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.403mg Seed
Vitamin B2 0.17mg 0.209mg Bagel
Vitamin B3 8.83mg 3.37mg Seed
Vitamin B5 0.375mg Bagel
Vitamin B6 0.147mg Bagel
Folate 49µg 76µg Bagel
Vitamin K 1.5µg Bagel
Tryptophan 0.436mg Seed
Threonine 0.709mg Seed
Isoleucine 0.801mg Seed
Leucine 1.371mg Seed
Lysine 0.97mg Seed
Methionine 0.588mg Seed
Phenylalanine 1.016mg Seed
Valine 0.95mg Seed
Histidine 0.531mg Seed
Trans Fat 0.14g 0g Bagel
Saturated Fat 3.33g 0g Bagel
Monounsaturated Fat 2.309g 0.29g Seed
Polyunsaturated fat 23.665g 0.936g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Bagel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Seed
28%
Bagel
Minerals Daily Need Coverage Score
221%
Seed
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 423mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 3.33g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.