Bagel vs. Crackers — In-Depth Nutrition Comparison

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What are the differences between bagel and crackers?

Bagel is higher in manganese and selenium; however, crackers are richer in vitamin K, vitamin B2, vitamin E, iron, phosphorus, and calcium.
Crackers' daily need coverage for vitamin K is 57% more.
Crackers contain 4 times less selenium than bagel. Bagel contains 28.7µg of selenium, while crackers contain 6.7µg.
Bagel has less sodium.

We used Bagels, wheat and Crackers, standard snack-type, regular types in this article.

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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

Crackers

Contains more MagnesiumMagnesium	+183.3%
Contains more PotassiumPotassium	+39.8%
Contains more CopperCopper	+68.3%
Contains more ZincZinc	+124.5%
Contains less SodiumSodium	-39.5%
Contains more ManganeseManganese	+191.2%
Contains more SeleniumSelenium	+328.4%

Contains more CalciumCalcium	+500%
Contains more IronIron	+46%
Contains more PhosphorusPhosphorus	+74.6%

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

Crackers

Contains more Vitamin B6Vitamin B6

+133.3%

Contains more Vitamin EVitamin E	+846.9%
Contains more Vitamin B2Vitamin B2	+118.2%
Contains more Vitamin B3Vitamin B3	+29.1%
Contains more Vitamin B5Vitamin B5	+11.2%
Contains more Vitamin KVitamin K	+4520%
Contains more FolateFolate	+21.1%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0.416mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.936g	13.137g	81%
Vitamin K	1.5µg	69.3µg	57%
Manganese	1.43mg	0.491mg	41%
Selenium	28.7µg	6.7µg	40%
Fats	1.53g	26.43g	38%
Saturated fat	0g	5.562g	25%
Starch		49.69g	20%
Vitamin B2	0.209mg	0.456mg	19%
Vitamin E	0.32mg	3.03mg	18%
Iron	2.76mg	4.03mg	16%
Monounsaturated fat	0.29g	6.553g	16%
Phosphorus	142mg	248mg	15%
Calories	250kcal	510kcal	13%
Sodium	439mg	726mg	12%
Calcium	20mg	120mg	10%
Magnesium	51mg	18mg	8%
Copper	0.175mg	0.104mg	8%
Protein	10.2g	6.64g	7%
Fiber	4.1g	2.3g	7%
Zinc	1.1mg	0.49mg	6%
Vitamin B3	3.37mg	4.352mg	6%
Vitamin B6	0.147mg	0.063mg	6%
Carbs	48.89g	61.3g	4%
Folate	76µg	92µg	4%
Potassium	165mg	118mg	1%
Vitamin B1	0.403mg	0.416mg	1%
Vitamin B5	0.375mg	0.417mg	1%
Protein per 100 calories	4.1g	1.3g	N/A
Calories per 10 g protein	245kcal	768kcal	N/A
Weight per 100 calories	40g	20g	N/A
Unsaturated / Saturated Fat ratio		3.5	N/A
Net carbs	44.79g	59g	N/A
Sugar	6.12g	8.18g	N/A
Trans fat	0g	1.076g	N/A
Choline	9.8mg	9.6mg	0%
Tryptophan		0.084mg	0%
Threonine		0.193mg	0%
Isoleucine		0.246mg	0%
Leucine		0.471mg	0%
Lysine		0.103mg	0%
Methionine		0.112mg	0%
Phenylalanine		0.331mg	0%
Valine		0.294mg	0%
Histidine		0.145mg	0%
Fructose		0.29g	0%
Omega-3 - ALA		1.485g	N/A
Omega-6 - Gamma-linoleic acid		0.062g	N/A
Omega-6 - Eicosadienoic acid	0g	0.009g	N/A
Omega-6 - Linoleic acid		11.48g	N/A