Bagel vs. Cheese crackers — In-Depth Nutrition Comparison

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Important differences between bagel and cheese crackers

Bagel has more manganese and selenium; however, cheese crackers have more iron, folate, vitamin B3, vitamin B12, vitamin B1, and vitamin E.
Bagel's daily need coverage for manganese is 38% more.
Bagel has 2 times more selenium than cheese crackers. Bagel has 28.7µg of selenium, while cheese crackers have 13.5µg.
Bagel is lower in sodium.
Bagel has a higher glycemic index than cheese crackers.

The food varieties used in the comparison are Bagels, wheat and Crackers, cheese, regular.

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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

Cheese crackers

Contains more MagnesiumMagnesium	+104%
Contains more CopperCopper	+40%
Contains less SodiumSodium	-54.9%
Contains more ManganeseManganese	+154.4%
Contains more SeleniumSelenium	+112.6%

Contains more CalciumCalcium	+580%
Contains more IronIron	+76.8%
Contains more PhosphorusPhosphorus	+40.8%

~equal in Potassium ~156mg

~equal in Zinc ~1.19mg

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

Cheese crackers

Contains more CholineCholine

+12.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+584.4%
Contains more Vitamin B1Vitamin B1	+39.5%
Contains more Vitamin B2Vitamin B2	+61.7%
Contains more Vitamin B3Vitamin B3	+81.4%
Contains more Vitamin B5Vitamin B5	+25.9%
Contains more Vitamin B6Vitamin B6	+15.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+526.7%
Contains more FolateFolate	+100%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.936g	10.09g	61%
Manganese	1.43mg	0.562mg	38%
Fats	1.53g	22.74g	33%
Selenium	28.7µg	13.5µg	28%
Iron	2.76mg	4.88mg	27%
Saturated fat	0g	5.288g	24%
Sodium	439mg	973mg	23%
Starch		52.56g	22%
Folate	76µg	152µg	19%
Vitamin B3	3.37mg	6.113mg	17%
Monounsaturated fat	0.29g	5.744g	14%
Vitamin B12	0µg	0.34µg	14%
Vitamin B1	0.403mg	0.562mg	13%
Calories	250kcal	489kcal	12%
Calcium	20mg	136mg	12%
Vitamin E	0.32mg	2.19mg	12%
Vitamin B2	0.209mg	0.338mg	10%
Phosphorus	142mg	200mg	8%
Vitamin K	1.5µg	9.4µg	7%
Fiber	4.1g	2.3g	7%
Copper	0.175mg	0.125mg	6%
Magnesium	51mg	25mg	6%
Carbs	48.89g	59.42g	4%
Vitamin B6	0.147mg	0.17mg	2%
Vitamin B5	0.375mg	0.472mg	2%
Vitamin A	0µg	17µg	2%
Protein	10.2g	10.93g	1%
Zinc	1.1mg	1.19mg	1%
Cholesterol	0mg	3mg	1%
Net carbs	44.79g	57.12g	N/A
Vitamin D	0IU	1IU	0%
Potassium	165mg	156mg	0%
Sugar	6.12g	4.53g	N/A
Trans fat	0g	0.542g	N/A
Choline	9.8mg	8.7mg	0%
Tryptophan		0.129mg	0%
Threonine		0.295mg	0%
Isoleucine		0.424mg	0%
Leucine		0.744mg	0%
Lysine		0.418mg	0%
Methionine		0.194mg	0%
Phenylalanine		0.49mg	0%
Valine		0.478mg	0%
Histidine		0.245mg	0%
Fructose		0.37g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - ALA		0.715g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid	0g	0.007g	N/A
Omega-6 - Linoleic acid		9.25g	N/A