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Bagel vs. Club sandwich — In-Depth Nutrition Comparison

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How are bagel and club sandwich different?

  • Bagel is higher in vitamin B1, iron, fiber, and folate; however, club sandwich is richer in vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin B12 for club sandwich is 20% higher.
  • Bagel contains 3 times more fiber than club sandwich. While bagel contains 4.1g of fiber, club sandwich contains only 1.2g.

Bagels, wheat and Fast foods, grilled chicken, bacon and tomato club sandwich, with cheese, lettuce, and mayonnaise are the varieties used in this article.

Infographic

Bagel vs Club sandwich 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
6
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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +59.4%
Contains more IronIron +101.5%
Contains more CopperCopper +96.6%
Contains less SodiumSodium -30.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +15.7%
Contains more CalciumCalcium +375%
Contains more PotassiumPotassium +37%
Contains more ZincZinc +21.8%
Contains more PhosphorusPhosphorus +51.4%

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
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% 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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin B1Vitamin B1 +134.3%
Contains more Vitamin B2Vitamin B2 +12.4%
Contains more FolateFolate +145.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +90.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +65.4%
Contains more Vitamin B5Vitamin B5 +120.3%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +480%
Contains more CholineCholine +387.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
1
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more CarbsCarbs +146%
Contains more ProteinProtein +68.5%
Contains more FatsFats +426.1%
Contains more WaterWater +39.9%
Contains more OtherOther +29.5%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +916.9%
Contains more Poly. FatPolyunsaturated fat +100.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Club sandwich DV% diff.
Manganese 1.43mg 62%
Vitamin B12 0µg 0.47µg 20%
Vitamin B1 0.403mg 0.172mg 19%
Iron 2.76mg 1.37mg 17%
Cholesterol 0mg 46mg 15%
Vitamin B3 3.37mg 5.575mg 14%
Protein 10.2g 17.19g 14%
Saturated fat 0g 3.109g 14%
Fiber 4.1g 1.2g 12%
Folate 76µg 31µg 11%
Vitamin B6 0.147mg 0.296mg 11%
Fats 1.53g 8.05g 10%
Carbs 48.89g 19.87g 10%
Phosphorus 142mg 215mg 10%
Copper 0.175mg 0.089mg 10%
Vitamin B5 0.375mg 0.826mg 9%
Sodium 439mg 630mg 8%
Calcium 20mg 95mg 8%
Choline 9.8mg 47.8mg 7%
Selenium 28.7µg 24.8µg 7%
Monounsaturated fat 0.29g 2.949g 7%
Vitamin K 1.5µg 8.7µg 6%
Polyunsaturated fat 0.936g 1.88g 6%
Magnesium 51mg 32mg 5%
Vitamin C 0mg 4.4mg 5%
Vitamin A 0µg 35µg 4%
Calories 250kcal 220kcal 2%
Vitamin E 0.32mg 0.61mg 2%
Vitamin B2 0.209mg 0.186mg 2%
Zinc 1.1mg 1.34mg 2%
Potassium 165mg 226mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 44.79g 18.67g N/A
Sugar 6.12g 4.68g N/A
Trans fat 0g 0.071g N/A
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - DPA 0g 0.004g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Club sandwich
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
37%
Club sandwich
Minerals Daily Need Coverage Score
71%
Bagel
50%
Club sandwich

Comparison summary

Which food is lower in Sugar?
Club sandwich
Club sandwich is lower in Sugar (difference - 1.44g)
Which food is lower in glycemic index?
Club sandwich
Club sandwich is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Club sandwich
Club sandwich is relatively richer in vitamins
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 46mg)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 191mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 3.109g)
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.

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.