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  6. Bagel vs. Wafer

Bagel vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between Bagel and Wafer

  • Bagel is higher in Selenium, Manganese, Vitamin B1, Vitamin B6, and Folate, yet Wafer is higher in Copper, and Iron.
  • Bagel covers your daily Selenium needs 42% more than Wafer.
  • Bagel contains 3 times more Vitamin B6 than Wafer. While Bagel contains 0.147mg of Vitamin B6, Wafer contains only 0.051mg.
  • The amount of Sodium in Bagel is lower.

Food varieties used in this article are Bagels, wheat and Cookies, chocolate wafers.

Infographic

Bagel vs Wafer 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
5
:
5
Wafer
Wafer
Contains less Sodium -24.3%
Contains more Manganese +105.5%
Contains more Selenium +403.5%
Contains more Calcium +55%
Contains more Iron +45.3%
Contains more Potassium +27.3%
Contains more Copper +164.6%
Equal in Magnesium - 53
Equal in Phosphorus - 132
Equal in Zinc - 1.09
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains less Sodium -24.3%
Contains more Manganese +105.5%
Contains more Selenium +403.5%
Contains more Calcium +55%
Contains more Iron +45.3%
Contains more Potassium +27.3%
Contains more Copper +164.6%
Equal in Magnesium - 53
Equal in Phosphorus - 132
Equal in Zinc - 1.09

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
4
:
6
Wafer
Wafer
Contains more Vitamin B1 +98.5%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B6 +188.2%
Contains more Folate +61.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +60%
Equal in Vitamin B5 - 0.381
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%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +98.5%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B6 +188.2%
Contains more Folate +61.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +60%
Equal in Vitamin B5 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
Bagel
2
:
3
Wafer
Wafer
Contains more Protein +54.5%
Contains more Water +734.4%
Contains more Fats +828.1%
Contains more Carbs +48.7%
Equal in Other - 2
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
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +54.5%
Contains more Water +734.4%
Contains more Fats +828.1%
Contains more Carbs +48.7%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
Bagel
1
:
2
Wafer
Wafer
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1577.6%
Contains more Polyunsaturated fat +343.7%
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +1577.6%
Contains more Polyunsaturated fat +343.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Wafer Opinion
Net carbs 44.79g 69.3g Wafer
Protein 10.2g 6.6g Bagel
Fats 1.53g 14.2g Wafer
Carbs 48.89g 72.7g Wafer
Calories 250kcal 433kcal Wafer
Sugar 6.12g 37.43g Bagel
Fiber 4.1g 3.4g Bagel
Calcium 20mg 31mg Wafer
Iron 2.76mg 4.01mg Wafer
Magnesium 51mg 53mg Wafer
Phosphorus 142mg 132mg Bagel
Potassium 165mg 210mg Wafer
Sodium 439mg 580mg Bagel
Zinc 1.1mg 1.09mg Bagel
Copper 0.175mg 0.463mg Wafer
Manganese 1.43mg 0.696mg Bagel
Selenium 28.7µg 5.7µg Bagel
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.32mg 0.72mg Wafer
Vitamin B1 0.403mg 0.203mg Bagel
Vitamin B2 0.209mg 0.266mg Wafer
Vitamin B3 3.37mg 2.858mg Bagel
Vitamin B5 0.375mg 0.381mg Wafer
Vitamin B6 0.147mg 0.051mg Bagel
Folate 76µg 47µg Bagel
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 1.5µg 2.4µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 0mg 2mg Bagel
Saturated Fat 0g 4.241g Bagel
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.29g 4.865g Wafer
Polyunsaturated fat 0.936g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Wafer
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
22%
Wafer
Minerals Daily Need Coverage Score
71%
Bagel
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Bagel
Bagel is lower in Sugar (difference - 31.31g)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 141mg)
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 4.241g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.