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Bagel vs. Veggie burger — In-Depth Nutrition Comparison

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A recap on differences between Bagel and Veggie burger

  • Bagel is higher in Manganese, and Selenium, yet Veggie burger is higher in Vitamin B1, Vitamin B12, Folate, Vitamin B6, Calcium, and Phosphorus.
  • Veggie burger covers your daily Vitamin B1 needs 187% more than Bagel.
  • Bagel contains 2 times more Manganese than Veggie burger. While Bagel contains 1.43mg of Manganese, Veggie burger contains only 0.951mg.
  • The amount of Sodium in Bagel is lower.

Food varieties used in this article are Bagels, wheat and Veggie burgers or soyburgers, unprepared.

Infographic

Bagel vs Veggie burger 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.
Contains more Iron +14.5%
Contains less Sodium -22.8%
Contains more Manganese +50.4%
Contains more Selenium +27%
Contains more Calcium +580%
Contains more Phosphorus +45.1%
Contains more Potassium +101.8%
Contains more Zinc +14.5%
Contains more Copper +14.3%
Equal in Magnesium - 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 41% 91% 40% 89% 30% 75% 35% 67% 125% 124%
Contains more Iron +14.5%
Contains less Sodium -22.8%
Contains more Manganese +50.4%
Contains more Selenium +27%
Contains more Calcium +580%
Contains more Phosphorus +45.1%
Contains more Potassium +101.8%
Contains more Zinc +14.5%
Contains more Copper +14.3%
Equal in Magnesium - 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
2
:
Contains more Vitamin E +39.1%
Contains more Vitamin B5 +29.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +557.8%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +106.1%
Contains more Folate +63.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +180%
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% 5% 0% 15% 663% 57% 71% 18% 70% 93% 252% 11%
Contains more Vitamin E +39.1%
Contains more Vitamin B5 +29.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +557.8%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +106.1%
Contains more Folate +63.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +242.6%
Contains more Protein +53.9%
Contains more Fats +311.8%
Contains more Water +63%
Contains more Other +37.7%
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
16% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more Carbs +242.6%
Contains more Protein +53.9%
Contains more Fats +311.8%
Contains more Water +63%
Contains more Other +37.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +513.1%
Contains more Polyunsaturated fat +116.1%
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
27% 34% 39%
Saturated Fat: 1.44 g
Monounsaturated Fat: 1.778 g
Polyunsaturated fat: 2.023 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +513.1%
Contains more Polyunsaturated fat +116.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Veggie burger Opinion
Net carbs 44.79g 9.37g Bagel
Protein 10.2g 15.7g Veggie burger
Fats 1.53g 6.3g Veggie burger
Carbs 48.89g 14.27g Bagel
Calories 250kcal 177kcal Bagel
Starch 5.78g Veggie burger
Fructose 0.13g Veggie burger
Sugar 6.12g 1.07g Veggie burger
Fiber 4.1g 4.9g Veggie burger
Calcium 20mg 136mg Veggie burger
Iron 2.76mg 2.41mg Bagel
Magnesium 51mg 56mg Veggie burger
Phosphorus 142mg 206mg Veggie burger
Potassium 165mg 333mg Veggie burger
Sodium 439mg 569mg Bagel
Zinc 1.1mg 1.26mg Veggie burger
Copper 0.175mg 0.2mg Veggie burger
Manganese 1.43mg 0.951mg Bagel
Selenium 28.7µg 22.6µg Bagel
Vitamin A 0IU 16IU Veggie burger
Vitamin A RAE 0µg 1µg Veggie burger
Vitamin E 0.32mg 0.23mg Bagel
Vitamin C 0mg 4.5mg Veggie burger
Vitamin B1 0.403mg 2.651mg Veggie burger
Vitamin B2 0.209mg 0.244mg Veggie burger
Vitamin B3 3.37mg 3.753mg Veggie burger
Vitamin B5 0.375mg 0.289mg Bagel
Vitamin B6 0.147mg 0.303mg Veggie burger
Folate 76µg 124µg Veggie burger
Vitamin B12 0µg 2.01µg Veggie burger
Vitamin K 1.5µg 4.2µg Veggie burger
Tryptophan 0.162mg Veggie burger
Threonine 0.605mg Veggie burger
Isoleucine 0.78mg Veggie burger
Leucine 1.399mg Veggie burger
Lysine 1.004mg Veggie burger
Methionine 0.291mg Veggie burger
Phenylalanine 0.885mg Veggie burger
Valine 0.89mg Veggie burger
Histidine 0.465mg Veggie burger
Cholesterol 0mg 5mg Bagel
Saturated Fat 0g 1.44g Bagel
Monounsaturated Fat 0.29g 1.778g Veggie burger
Polyunsaturated fat 0.936g 2.023g Veggie burger
Omega-3 - ALA 0.081g Veggie burger

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Veggie burger
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
104%
Veggie burger
Minerals Daily Need Coverage Score
71%
Bagel
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 5.05g)
Which food is lower in glycemic index?
Veggie burger
Veggie burger is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Veggie burger
Veggie burger is relatively richer in minerals
Which food is richer in vitamins?
Veggie burger
Veggie burger is relatively richer in vitamins
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 130mg)
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 1.44g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.