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  6. Bagel vs. Rye bread

Bagel vs. Rye bread — In-Depth Nutrition Comparison

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How are Bagel and Rye bread different?

  • Bagel is richer in Manganese, and Vitamin B6, while Rye bread is higher in Vitamin B2, Folate, Fiber, Calcium, and Monounsaturated Fat.
  • Bagel covers your daily need of Manganese 26% more than Rye bread.
  • Bagel contains 2 times more Vitamin B6 than Rye bread. Bagel contains 0.147mg of Vitamin B6, while Rye bread contains 0.075mg.
  • Rye bread is lower in Sugar.

Bagels, wheat and Bread, rye types were used in this article.

Infographic

Bagel vs Rye bread 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.
Bagel
Bagel
4
:
6
Rye bread
Rye bread
Contains more Magnesium +27.5%
Contains more Phosphorus +13.6%
Contains less Sodium -27.2%
Contains more Manganese +73.5%
Contains more Calcium +265%
Equal in Iron - 2.83
Equal in Potassium - 166
Equal in Zinc - 1.14
Equal in Copper - 0.186
Equal in Selenium - 30.9
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Magnesium +27.5%
Contains more Phosphorus +13.6%
Contains less Sodium -27.2%
Contains more Manganese +73.5%
Contains more Calcium +265%
Equal in Iron - 2.83
Equal in Potassium - 166
Equal in Zinc - 1.14
Equal in Copper - 0.186
Equal in Selenium - 30.9

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.
Bagel
Bagel
2
:
8
Rye bread
Rye bread
Contains more Vitamin B6 +96%
Contains more Vitamin K +25%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60.3%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B5 +17.3%
Contains more Folate +44.7%
Equal in Vitamin E - 0.33
Equal in Vitamin B1 - 0.434
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%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin B6 +96%
Contains more Vitamin K +25%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60.3%
Contains more Vitamin B3 +12.9%
Contains more Vitamin B5 +17.3%
Contains more Folate +44.7%
Equal in Vitamin E - 0.33
Equal in Vitamin B1 - 0.434

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
3
:
2
Rye bread
Rye bread
Contains more Protein +20%
Contains more Fats +115.7%
Contains more Other +42.1%
Equal in Carbs - 48.3
Equal in Water - 37.3
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
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Protein +20%
Contains more Fats +115.7%
Contains more Other +42.1%
Equal in Carbs - 48.3
Equal in Water - 37.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
Bagel
2
:
1
Rye bread
Rye bread
Contains less Saturated Fat -100%
Contains more Polyunsaturated fat +17.1%
Contains more Monounsaturated Fat +352.1%
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains less Saturated Fat -100%
Contains more Polyunsaturated fat +17.1%
Contains more Monounsaturated Fat +352.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Rye bread Opinion
Net carbs 44.79g 42.5g Bagel
Protein 10.2g 8.5g Bagel
Fats 1.53g 3.3g Rye bread
Carbs 48.89g 48.3g Bagel
Calories 250kcal 259kcal Rye bread
Sugar 6.12g 3.85g Rye bread
Fiber 4.1g 5.8g Rye bread
Calcium 20mg 73mg Rye bread
Iron 2.76mg 2.83mg Rye bread
Magnesium 51mg 40mg Bagel
Phosphorus 142mg 125mg Bagel
Potassium 165mg 166mg Rye bread
Sodium 439mg 603mg Bagel
Zinc 1.1mg 1.14mg Rye bread
Copper 0.175mg 0.186mg Rye bread
Manganese 1.43mg 0.824mg Bagel
Selenium 28.7µg 30.9µg Rye bread
Vitamin A 0IU 7IU Rye bread
Vitamin E 0.32mg 0.33mg Rye bread
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.403mg 0.434mg Rye bread
Vitamin B2 0.209mg 0.335mg Rye bread
Vitamin B3 3.37mg 3.805mg Rye bread
Vitamin B5 0.375mg 0.44mg Rye bread
Vitamin B6 0.147mg 0.075mg Bagel
Folate 76µg 110µg Rye bread
Vitamin K 1.5µg 1.2µg Bagel
Tryptophan 0.096mg Rye bread
Threonine 0.255mg Rye bread
Isoleucine 0.319mg Rye bread
Leucine 0.579mg Rye bread
Lysine 0.233mg Rye bread
Methionine 0.139mg Rye bread
Phenylalanine 0.411mg Rye bread
Valine 0.379mg Rye bread
Histidine 0.182mg Rye bread
Saturated Fat 0g 0.626g Bagel
Monounsaturated Fat 0.29g 1.311g Rye bread
Polyunsaturated fat 0.936g 0.799g Bagel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Rye bread
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
28%
Bagel
33%
Rye bread
Minerals Daily Need Coverage Score
71%
Bagel
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 2.27g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 164mg)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.626g)
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 ($)

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
  2. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.