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Bagel vs. Pastry — In-Depth Nutrition Comparison

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A recap on differences between Bagel and Pastry

  • Bagel is higher in Manganese, Phosphorus, Fiber, Vitamin B6, Magnesium, Selenium, and Vitamin B5, yet Pastry is higher in Vitamin K.
  • Pastry covers your daily Saturated Fat needs 48% more than Bagel.
  • The amount of Sodium in Pastry is lower.

Food varieties used in this article are Bagels, wheat and Puff pastry, frozen, ready-to-bake.

Infographic

Bagel vs Pastry infographic
Infographic link

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
9
:
1
Pastry
Contains more Calcium +100%
Contains more Magnesium +218.8%
Contains more Phosphorus +136.7%
Contains more Potassium +170.5%
Contains more Zinc +107.5%
Contains more Copper +53.5%
Contains more Manganese +193%
Contains more Selenium +18.6%
Contains less Sodium -43.3%
Equal in Iron - 2.56
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +100%
Contains more Magnesium +218.8%
Contains more Phosphorus +136.7%
Contains more Potassium +170.5%
Contains more Zinc +107.5%
Contains more Copper +53.5%
Contains more Manganese +193%
Contains more Selenium +18.6%
Contains less Sodium -43.3%
Equal in Iron - 2.56

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
:
6
Pastry
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +68.8%
Contains more Vitamin B2 +35.4%
Contains more Vitamin B3 +23.7%
Contains more Vitamin K +973.3%
Equal in Vitamin B1 - 0.398
Equal in Folate - 78
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +600%
Contains more Vitamin A +∞%
Contains more Vitamin E +68.8%
Contains more Vitamin B2 +35.4%
Contains more Vitamin B3 +23.7%
Contains more Vitamin K +973.3%
Equal in Vitamin B1 - 0.398
Equal in Folate - 78

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
4
:
1
Pastry
Contains more Protein +39.7%
Contains more Water +341.8%
Contains more Other +83%
Contains more Fats +2390.2%
Equal in Carbs - 45.1
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Protein +39.7%
Contains more Water +341.8%
Contains more Other +83%
Contains more Fats +2390.2%
Equal in Carbs - 45.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
1
:
2
Pastry
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +7347.2%
Contains more Polyunsaturated fat +422.9%
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +7347.2%
Contains more Polyunsaturated fat +422.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Pastry Opinion
Net carbs 44.79g 43.6g Bagel
Protein 10.2g 7.3g Bagel
Fats 1.53g 38.1g Pastry
Carbs 48.89g 45.1g Bagel
Calories 250kcal 551kcal Pastry
Sugar 6.12g 0.74g Pastry
Fiber 4.1g 1.5g Bagel
Calcium 20mg 10mg Bagel
Iron 2.76mg 2.56mg Bagel
Magnesium 51mg 16mg Bagel
Phosphorus 142mg 60mg Bagel
Potassium 165mg 61mg Bagel
Sodium 439mg 249mg Pastry
Zinc 1.1mg 0.53mg Bagel
Copper 0.175mg 0.114mg Bagel
Manganese 1.43mg 0.488mg Bagel
Selenium 28.7µg 24.2µg Bagel
Vitamin A 0IU 1IU Pastry
Vitamin E 0.32mg 0.54mg Pastry
Vitamin B1 0.403mg 0.398mg Bagel
Vitamin B2 0.209mg 0.283mg Pastry
Vitamin B3 3.37mg 4.168mg Pastry
Vitamin B5 0.375mg 0mg Bagel
Vitamin B6 0.147mg 0.021mg Bagel
Folate 76µg 78µg Pastry
Vitamin K 1.5µg 16.1µg Pastry
Tryptophan 0.085mg Pastry
Threonine 0.196mg Pastry
Isoleucine 0.272mg Pastry
Leucine 0.508mg Pastry
Lysine 0.142mg Pastry
Methionine 0.129mg Pastry
Phenylalanine 0.362mg Pastry
Valine 0.308mg Pastry
Histidine 0.156mg Pastry
Saturated Fat 0g 9.643g Bagel
Monounsaturated Fat 0.29g 21.597g Pastry
Polyunsaturated fat 0.936g 4.894g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Pastry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Bagel
30%
Pastry
Minerals Daily Need Coverage Score
71%
Bagel
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 5.38g)
Which food contains less Sodium?
Pastry
Pastry contains less Sodium (difference - 190mg)
Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 9.643g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.