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Bagel vs. Cream cheese — In-Depth Nutrition Comparison

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A recap on differences between bagel and cream cheese

  • Bagel is higher in manganese, selenium, iron, vitamin B1, vitamin B3, copper, and folate, yet cream cheese is higher in vitamin A.
  • Cream cheese covers your daily saturated fat needs 101% more than bagel.
  • Bagel contains 130 times more manganese than cream cheese. While bagel contains 1.43mg of manganese, cream cheese contains only 0.011mg.
  • The glycemic index of cream cheese is lower.

Food varieties used in this article are Bagels, wheat and Cheese, cream.

Infographic

Bagel vs Cream cheese infographic
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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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +466.7%
Contains more PotassiumPotassium +25%
Contains more IronIron +2409.1%
Contains more CopperCopper +872.2%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +32.7%
Contains more ManganeseManganese +12900%
Contains more SeleniumSelenium +233.7%
Contains more CalciumCalcium +385%
Contains less SodiumSodium -28.5%

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.
Bagel
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +1652.2%
Contains more Vitamin B3Vitamin B3 +3603.3%
Contains more Vitamin B6Vitamin B6 +162.5%
Contains more FolateFolate +744.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +168.8%
Contains more Vitamin B5Vitamin B5 +37.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +40%
Contains more CholineCholine +177.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.23mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
3
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +65.9%
Contains more CarbsCarbs +785.7%
Contains more OtherOther +44.1%
Contains more FatsFats +2151%
Contains more WaterWater +40.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +2971.4%
Contains more Poly. FatPolyunsaturated fat +58.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Cream cheese DV% diff.
Saturated fat 0g 20.213g 92%
Manganese 1.43mg 0.011mg 62%
Fats 1.53g 34.44g 51%
Selenium 28.7µg 8.6µg 37%
Vitamin A 0µg 308µg 34%
Cholesterol 0mg 101mg 34%
Iron 2.76mg 0.11mg 33%
Vitamin B1 0.403mg 0.023mg 32%
Monounsaturated fat 0.29g 8.907g 22%
Vitamin B3 3.37mg 0.091mg 20%
Folate 76µg 9µg 17%
Copper 0.175mg 0.018mg 17%
Fiber 4.1g 0g 16%
Carbs 48.89g 5.52g 14%
Magnesium 51mg 9mg 10%
Vitamin B12 0µg 0.22µg 9%
Calcium 20mg 97mg 8%
Protein 10.2g 6.15g 8%
Vitamin B6 0.147mg 0.056mg 7%
Calories 250kcal 350kcal 5%
Sodium 439mg 314mg 5%
Phosphorus 142mg 107mg 5%
Zinc 1.1mg 0.5mg 5%
Vitamin E 0.32mg 0.86mg 4%
Polyunsaturated fat 0.936g 1.483g 4%
Vitamin B5 0.375mg 0.517mg 3%
Choline 9.8mg 27.2mg 3%
Vitamin B2 0.209mg 0.23mg 2%
Vitamin K 1.5µg 2.1µg 1%
Potassium 165mg 132mg 1%
Net carbs 44.79g 5.52g N/A
Sugar 6.12g 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.069mg 0%
Threonine 0.233mg 0%
Isoleucine 0.324mg 0%
Leucine 0.657mg 0%
Lysine 0.567mg 0%
Methionine 0.191mg 0%
Phenylalanine 0.291mg 0%
Valine 0.395mg 0%
Histidine 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Cream cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Bagel
21%
Cream cheese
Minerals Daily Need Coverage Score
71%
Bagel
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 2.36g)
Which food contains less Sodium?
Cream cheese
Cream cheese contains less Sodium (difference - 125mg)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 20.213g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $3)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.