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Bagel vs. Spread — In-Depth Nutrition Comparison

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Differences between bagel and spread

  • Bagel has more manganese, selenium, iron, vitamin B1, folate, and fiber, while spread has more vitamin B12.
  • Bagel's daily need coverage for manganese is 61% higher.
  • Spread contains 38 times less folate than bagel. Bagel contains 76µg of folate, while spread contains 2µg.
  • The amount of sodium in bagel is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of bagel is 69.

The food types used in this comparison are Bagels, wheat and Sandwich spread, pork, beef.

Infographic

Bagel vs Spread 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
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%
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +537.5%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +50%
Contains more IronIron +249.4%
Contains more CopperCopper +34.6%
Contains more PhosphorusPhosphorus +140.7%
Contains less SodiumSodium -56.7%
Contains more ManganeseManganese +5400%
Contains more SeleniumSelenium +195.9%
~equal in Zinc ~1.02mg

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
5
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%
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin B1Vitamin B1 +134.3%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +94.8%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more FolateFolate +3700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +443.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +14.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +535.7%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more ProteinProtein +33.2%
Contains more CarbsCarbs +309.5%
Contains more FatsFats +1033.3%
Contains more WaterWater +60.5%
Contains more OtherOther +51.9%

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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +2515.2%
Contains more Poly. FatPolyunsaturated fat +174%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Spread DV% diff.
Manganese 1.43mg 0.026mg 61%
Vitamin B12 0µg 1.12µg 47%
Selenium 28.7µg 9.7µg 35%
Saturated fat 0g 5.977g 27%
Sodium 439mg 1013mg 25%
Iron 2.76mg 0.79mg 25%
Fats 1.53g 17.34g 24%
Folate 76µg 2µg 19%
Vitamin B1 0.403mg 0.172mg 19%
Monounsaturated fat 0.29g 7.584g 18%
Fiber 4.1g 0.2g 16%
Cholesterol 0mg 38mg 13%
Carbs 48.89g 11.94g 12%
Phosphorus 142mg 59mg 12%
Polyunsaturated fat 0.936g 2.565g 11%
Magnesium 51mg 8mg 10%
Vitamin B3 3.37mg 1.73mg 10%
Choline 9.8mg 62.3mg 10%
Vitamin E 0.32mg 1.74mg 9%
Vitamin B2 0.209mg 0.134mg 6%
Copper 0.175mg 0.13mg 5%
Protein 10.2g 7.66g 5%
Vitamin D 0µg 0.6µg 3%
Vitamin A 0µg 26µg 3%
Vitamin D 0IU 22IU 3%
Potassium 165mg 110mg 2%
Vitamin B6 0.147mg 0.12mg 2%
Calories 250kcal 235kcal 1%
Vitamin B5 0.375mg 0.43mg 1%
Zinc 1.1mg 1.02mg 1%
Calcium 20mg 12mg 1%
Net carbs 44.79g 11.74g N/A
Sugar 6.12g 0g N/A
Vitamin K 1.5µg 1.6µg 0%
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Spread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
Minerals Daily Need Coverage Score
71%
Bagel
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 6.12g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 5.977g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.