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, fats, vitamin B2, vitamin E, iron, and phosphorus.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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.
Omega-3 (ALA)		1.485g	93%
Polyunsaturated fat	0.936g	13.137g	81%
Omega-6 (Linoleic acid)		11.48g	68%
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-6 (Gamma-linolenic acid)		0.062g	N/A
Omega-6 (Eicosadienoic acid)	0g	0.009g	N/A