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  6. Wild rice raw vs. Bagel

Wild rice raw vs. Bagel — In-Depth Nutrition Comparison

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What are the main differences between wild rice raw and bagel?

  • Wild rice raw is richer in zinc, phosphorus, copper, magnesium, vitamin B3, vitamin B6, and vitamin B5, while bagel is higher in selenium and vitamin B1.
  • Bagel's daily need coverage for selenium is 47% higher.
  • Bagel has 5 times less zinc than wild rice raw. Wild rice raw has 5.96mg of zinc, while bagel has 1.1mg.
  • Wild rice raw is lower in sodium.
  • Bagel has a higher glycemic index (69) than wild rice raw (57).

We used Wild rice, raw and Bagels, wheat types in this comparison.

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Bagel
Bagel
2
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 +247.1%
Contains more PotassiumPotassium +158.8%
Contains more CopperCopper +199.4%
Contains more ZincZinc +441.8%
Contains more PhosphorusPhosphorus +204.9%
Contains less SodiumSodium -98.4%
Contains more IronIron +40.8%
Contains more SeleniumSelenium +925%
~equal in Calcium ~20mg
~equal in Manganese ~1.43mg

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +156.3%
Contains more Vitamin B2Vitamin B2 +25.4%
Contains more Vitamin B3Vitamin B3 +99.8%
Contains more Vitamin B5Vitamin B5 +186.4%
Contains more Vitamin B6Vitamin B6 +166%
Contains more Vitamin KVitamin K +26.7%
Contains more FolateFolate +25%
Contains more CholineCholine +257.1%
Contains more Vitamin B1Vitamin B1 +250.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Bagel DV% diff.
Selenium 2.8µg 28.7µg 47%
Zinc 5.96mg 1.1mg 44%
Phosphorus 433mg 142mg 42%
Copper 0.524mg 0.175mg 39%
Magnesium 177mg 51mg 30%
Vitamin B1 0.115mg 0.403mg 24%
Vitamin B3 6.733mg 3.37mg 21%
Sodium 7mg 439mg 19%
Vitamin B6 0.391mg 0.147mg 19%
Vitamin B5 1.074mg 0.375mg 14%
Iron 1.96mg 2.76mg 10%
Carbs 74.9g 48.89g 9%
Protein 14.73g 10.2g 9%
Fiber 6.2g 4.1g 8%
Potassium 427mg 165mg 8%
Folate 95µg 76µg 5%
Choline 35mg 9.8mg 5%
Calories 357kcal 250kcal 5%
Manganese 1.329mg 1.43mg 4%
Vitamin B2 0.262mg 0.209mg 4%
Vitamin E 0.82mg 0.32mg 3%
Polyunsaturated fat 0.676g 0.936g 2%
Fats 1.08g 1.53g 1%
Saturated fat 0.156g 0g 1%
Net carbs 68.7g 44.79g N/A
Calcium 21mg 20mg 0%
Sugar 2.5g 6.12g N/A
Vitamin A 1µg 0µg 0%
Vitamin K 1.9µg 1.5µg 0%
Monounsaturated fat 0.159g 0.29g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Bagel
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 ProteinProtein +44.4%
Contains more CarbsCarbs +53.2%
Contains more FatsFats +41.7%
Contains more WaterWater +383.9%
Contains more OtherOther +19.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Bagel
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +82.4%
Contains more Poly. FatPolyunsaturated fat +38.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.