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  6. White Bread vs. Bagel

White Bread vs. Bagel — In-Depth Nutrition Comparison

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What are the differences between White Bread and Bagel?

  • White Bread is higher in Calcium, Vitamin B1, Iron, Vitamin B3, and Folate, however, Bagel is richer in Manganese, Selenium, Copper, Magnesium, and Phosphorus.
  • Bagel's daily need coverage for Manganese is 39% more.
  • Bagel contains 7 times less Calcium than White Bread. White Bread contains 144mg of Calcium, while Bagel contains 20mg.

We used Bread, white, commercially prepared (includes soft bread crumbs) and Bagels, wheat types in this article.

Infographic

White Bread 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.
White Bread
White Bread
2
:
8
Bagel
Bagel
Contains more Calcium +620%
Contains more Iron +30.8%
Contains more Magnesium +121.7%
Contains more Phosphorus +44.9%
Contains more Potassium +31%
Contains less Sodium -10.4%
Contains more Zinc +48.6%
Contains more Copper +73.3%
Contains more Manganese +166.8%
Contains more Selenium +30.5%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Contains more Calcium +620%
Contains more Iron +30.8%
Contains more Magnesium +121.7%
Contains more Phosphorus +44.9%
Contains more Potassium +31%
Contains less Sodium -10.4%
Contains more Zinc +48.6%
Contains more Copper +73.3%
Contains more Manganese +166.8%
Contains more Selenium +30.5%

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.
White Bread
White Bread
6
:
3
Bagel
Bagel
Contains more Vitamin A +∞%
Contains more Vitamin B1 +32.3%
Contains more Vitamin B2 +16.3%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B5 +42.9%
Contains more Folate +46.1%
Contains more Vitamin E +45.5%
Contains more Vitamin B6 +69%
Contains more Vitamin K +650%
White 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% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 B1 +32.3%
Contains more Vitamin B2 +16.3%
Contains more Vitamin B3 +41.8%
Contains more Vitamin B5 +42.9%
Contains more Folate +46.1%
Contains more Vitamin E +45.5%
Contains more Vitamin B6 +69%
Contains more Vitamin K +650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
3
:
2
Bagel
Bagel
Contains more Fats +117.6%
Contains more Protein +15.3%
Equal in Carbs - 48.89
Equal in Water - 37.55
Equal in Other - 1.83
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 Fats +117.6%
Contains more Protein +15.3%
Equal in Carbs - 48.89
Equal in Water - 37.55
Equal in Other - 1.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Bagel
Bagel
Contains more Monounsaturated Fat +106.6%
Contains more Polyunsaturated fat +71.2%
Contains less Saturated Fat -100%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Contains more Monounsaturated Fat +106.6%
Contains more Polyunsaturated fat +71.2%
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.
White Bread Bagel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient White Bread Bagel Opinion
Net carbs 46.72g 44.79g White Bread
Protein 8.85g 10.2g Bagel
Fats 3.33g 1.53g White Bread
Carbs 49.42g 48.89g White Bread
Calories 266kcal 250kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 6.12g White Bread
Fiber 2.7g 4.1g Bagel
Calcium 144mg 20mg White Bread
Iron 3.61mg 2.76mg White Bread
Magnesium 23mg 51mg Bagel
Phosphorus 98mg 142mg Bagel
Potassium 126mg 165mg Bagel
Sodium 490mg 439mg Bagel
Zinc 0.74mg 1.1mg Bagel
Copper 0.101mg 0.175mg Bagel
Manganese 0.536mg 1.43mg Bagel
Selenium 22µg 28.7µg Bagel
Vitamin A 1IU 0IU White Bread
Vitamin E 0.22mg 0.32mg Bagel
Vitamin B1 0.533mg 0.403mg White Bread
Vitamin B2 0.243mg 0.209mg White Bread
Vitamin B3 4.78mg 3.37mg White Bread
Vitamin B5 0.536mg 0.375mg White Bread
Vitamin B6 0.087mg 0.147mg Bagel
Folate 111µg 76µg White Bread
Vitamin K 0.2µg 1.5µg Bagel
Trans Fat 0.027g 0g Bagel
Saturated Fat 0.698g 0g Bagel
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.29g White Bread
Polyunsaturated fat 1.602g 0.936g White Bread
Omega-6 - Eicosadienoic acid 0.002g 0g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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%
White Bread
28%
Bagel
Minerals Daily Need Coverage Score
56%
White Bread
71%
Bagel

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 0.45g)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 51mg)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 0.698g)
Which food is lower in glycemic index?
Bagel
Bagel is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.