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Wafer vs. Bagel — In-Depth Nutrition Comparison

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A recap on differences between Wafer and Bagel

  • Wafer is higher in Copper, and Iron, yet Bagel is higher in Selenium, Manganese, Vitamin B1, Vitamin B6, and Folate.
  • Bagel covers your daily Selenium needs 42% more than Wafer.

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

Infographic

Wafer 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.
Wafer
5
:
5
Bagel
Contains more Calcium +55%
Contains more Iron +45.3%
Contains more Potassium +27.3%
Contains more Copper +164.6%
Contains less Sodium -24.3%
Contains more Manganese +105.5%
Contains more Selenium +403.5%
Equal in Magnesium - 51
Equal in Phosphorus - 142
Equal in Zinc - 1.1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Contains more Calcium +55%
Contains more Iron +45.3%
Contains more Potassium +27.3%
Contains more Copper +164.6%
Contains less Sodium -24.3%
Contains more Manganese +105.5%
Contains more Selenium +403.5%
Equal in Magnesium - 51
Equal in Phosphorus - 142
Equal in Zinc - 1.1

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.
Wafer
6
:
4
Bagel
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +60%
Contains more Vitamin B1 +98.5%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B6 +188.2%
Contains more Folate +61.7%
Equal in Vitamin B5 - 0.375
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%
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 +125%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +60%
Contains more Vitamin B1 +98.5%
Contains more Vitamin B3 +17.9%
Contains more Vitamin B6 +188.2%
Contains more Folate +61.7%
Equal in Vitamin B5 - 0.375

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
:
2
Bagel
Contains more Fats +828.1%
Contains more Carbs +48.7%
Contains more Protein +54.5%
Contains more Water +734.4%
Equal in Other - 1.83
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
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 Fats +828.1%
Contains more Carbs +48.7%
Contains more Protein +54.5%
Contains more Water +734.4%
Equal in Other - 1.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
:
1
Bagel
Contains more Monounsaturated Fat +1577.6%
Contains more Polyunsaturated fat +343.7%
Contains less Saturated Fat -100%
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Contains more Monounsaturated Fat +1577.6%
Contains more Polyunsaturated fat +343.7%
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.
Wafer Bagel
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 Wafer Bagel Opinion
Net carbs 69.3g 44.79g Wafer
Protein 6.6g 10.2g Bagel
Fats 14.2g 1.53g Wafer
Carbs 72.7g 48.89g Wafer
Calories 433kcal 250kcal Wafer
Sugar 37.43g 6.12g Bagel
Fiber 3.4g 4.1g Bagel
Calcium 31mg 20mg Wafer
Iron 4.01mg 2.76mg Wafer
Magnesium 53mg 51mg Wafer
Phosphorus 132mg 142mg Bagel
Potassium 210mg 165mg Wafer
Sodium 580mg 439mg Bagel
Zinc 1.09mg 1.1mg Bagel
Copper 0.463mg 0.175mg Wafer
Manganese 0.696mg 1.43mg Bagel
Selenium 5.7µg 28.7µg Bagel
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.32mg Wafer
Vitamin B1 0.203mg 0.403mg Bagel
Vitamin B2 0.266mg 0.209mg Wafer
Vitamin B3 2.858mg 3.37mg Bagel
Vitamin B5 0.381mg 0.375mg Wafer
Vitamin B6 0.051mg 0.147mg Bagel
Folate 47µg 76µg Bagel
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 1.5µg 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 2mg 0mg Bagel
Saturated Fat 4.241g 0g Bagel
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.29g Wafer
Polyunsaturated fat 4.153g 0.936g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
22%
Wafer
28%
Bagel
Minerals Daily Need Coverage Score
65%
Wafer
71%
Bagel

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.