Bagel vs. Saltine cracker — In-Depth Nutrition Comparison
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A recap on differences between bagel and saltine cracker
- Bagel is higher in manganese, selenium, magnesium, and fiber, yet saltine cracker is higher in iron, vitamin B2, vitamin B3, folate, and vitamin B1.
- Saltine cracker covers your daily iron needs 62% more than bagel.
- Bagel contains 2 times more manganese than saltine cracker. While bagel contains 1.43mg of manganese, saltine cracker contains only 0.637mg.
- The amount of sodium in bagel is lower.
Food varieties used in this article are Bagels, wheat and Crackers, saltines, fat-free, low-sodium.
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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.
| Contains more MagnesiumMagnesium | +96.2% |
| Contains more PotassiumPotassium | +43.5% |
| Contains more CopperCopper | +20.7% |
| Contains more ZincZinc | +17% |
| Contains more PhosphorusPhosphorus | +25.7% |
| Contains less SodiumSodium | -48.3% |
| Contains more ManganeseManganese | +124.5% |
| Contains more SeleniumSelenium | +34.1% |
| Contains more IronIron | +179.7% |
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.
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B6Vitamin B6 | +72.9% |
| Contains more Vitamin B1Vitamin B1 | +28.5% |
| Contains more Vitamin B2Vitamin B2 | +182.3% |
| Contains more Vitamin B3Vitamin B3 | +69.6% |
| Contains more Vitamin KVitamin K | +226.7% |
| Contains more FolateFolate | +63.2% |
| Contains more CholineCholine | +100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.2 g
Fats:
1.53 g
Carbs:
48.89 g
Water:
37.55 g
Other:
1.83 g
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
| Contains more WaterWater | +1004.4% |
| Contains more CarbsCarbs | +68.3% |
| Contains more OtherOther | +20.2% |
~equal in
Protein
~10.5g
~equal in
Fats
~1.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0 g
Monounsaturated fat:
Mono. Fat
0.29 g
Polyunsaturated fat:
Poly. Fat
0.936 g
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +104.2% |
| Contains more Poly. FatPolyunsaturated fat | +36.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.76mg | 7.72mg | 62% |
| Manganese | 1.43mg | 0.637mg | 34% |
| Vitamin B2 | 0.209mg | 0.59mg | 29% |
| Sodium | 439mg | 849mg | 18% |
| Vitamin B3 | 3.37mg | 5.714mg | 15% |
| Selenium | 28.7µg | 21.4µg | 13% |
| Folate | 76µg | 124µg | 12% |
| Carbs | 48.89g | 82.3g | 11% |
| Vitamin B1 | 0.403mg | 0.518mg | 10% |
| Calories | 250kcal | 393kcal | 7% |
| Magnesium | 51mg | 26mg | 6% |
| Fiber | 4.1g | 2.7g | 6% |
| Vitamin B6 | 0.147mg | 0.085mg | 5% |
| Phosphorus | 142mg | 113mg | 4% |
| Vitamin K | 1.5µg | 4.9µg | 3% |
| Copper | 0.175mg | 0.145mg | 3% |
| Polyunsaturated fat | 0.936g | 0.685g | 2% |
| Choline | 9.8mg | 19.6mg | 2% |
| Zinc | 1.1mg | 0.94mg | 1% |
| Vitamin E | 0.32mg | 0.12mg | 1% |
| Potassium | 165mg | 115mg | 1% |
| Saturated fat | 0g | 0.244g | 1% |
| Protein | 10.2g | 10.5g | 1% |
| Fats | 1.53g | 1.6g | 0% |
| Net carbs | 44.79g | 79.6g | N/A |
| Calcium | 20mg | 22mg | 0% |
| Sugar | 6.12g | 0.38g | N/A |
| Vitamin B5 | 0.375mg | 0.39mg | 0% |
| Monounsaturated fat | 0.29g | 0.142g | 0% |
| Tryptophan | 0.138mg | 0% | |
| Threonine | 0.287mg | 0% | |
| Isoleucine | 0.378mg | 0% | |
| Leucine | 0.716mg | 0% | |
| Lysine | 0.29mg | 0% | |
| Methionine | 0.18mg | 0% | |
| Phenylalanine | 0.514mg | 0% | |
| Valine | 0.439mg | 0% | |
| Histidine | 0.224mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
41%
Minerals Daily Need Coverage Score
71%
76%
Comparison summary
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 5.74g)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food contains less Sodium?
Bagel contains less Sodium (difference - 410mg)
Which food is lower in Saturated fat?
Bagel is lower in Saturated fat (difference - 0.244g)
Which food is lower in glycemic index?
Bagel is lower in glycemic index (difference - 5)
Which food is cheaper?
Bagel is cheaper (difference - $2.4)
Which food is richer in minerals?
Bagel is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)