Bagel vs. Wafer — In-Depth Nutrition Comparison
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A recap on the differences between bagel and wafer
- Bagel is higher in selenium, manganese, vitamin B1, vitamin B6, and folate, yet wafer is higher in copper and iron.
- Bagel covers your daily selenium needs 42% more than wafer.
- Bagel contains 3 times more vitamin B6 than wafer. While bagel contains 0.147mg of vitamin B6, wafer contains only 0.051mg.
- The amount of sodium in bagel is lower.
Food varieties used in this article are Bagels, wheat and Cookies, chocolate wafers.
Infographic
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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 less SodiumSodium | -24.3% |
| Contains more ManganeseManganese | +105.5% |
| Contains more SeleniumSelenium | +403.5% |
| Contains more CalciumCalcium | +55% |
| Contains more PotassiumPotassium | +27.3% |
| Contains more IronIron | +45.3% |
| Contains more CopperCopper | +164.6% |
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 B1Vitamin B1 | +98.5% |
| Contains more Vitamin B3Vitamin B3 | +17.9% |
| Contains more Vitamin B6Vitamin B6 | +188.2% |
| Contains more FolateFolate | +61.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B2Vitamin B2 | +27.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +60% |
| Contains more CholineCholine | +45.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 28.7µg | 5.7µg | 42% |
| Copper | 0.175mg | 0.463mg | 32% |
| Manganese | 1.43mg | 0.696mg | 32% |
| Polyunsaturated fat | 0.936g | 4.153g | 21% |
| Saturated fat | 0g | 4.241g | 19% |
| Fats | 1.53g | 14.2g | 19% |
| Vitamin B1 | 0.403mg | 0.203mg | 17% |
| Iron | 2.76mg | 4.01mg | 16% |
| Monounsaturated fat | 0.29g | 4.865g | 11% |
| Calories | 250kcal | 433kcal | 9% |
| Carbs | 48.89g | 72.7g | 8% |
| Folate | 76µg | 47µg | 7% |
| Vitamin B6 | 0.147mg | 0.051mg | 7% |
| Protein | 10.2g | 6.6g | 7% |
| Sodium | 439mg | 580mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B2 | 0.209mg | 0.266mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin B3 | 3.37mg | 2.858mg | 3% |
| Vitamin E | 0.32mg | 0.72mg | 3% |
| Fiber | 4.1g | 3.4g | 3% |
| Vitamin K | 1.5µg | 2.4µg | 1% |
| Calcium | 20mg | 31mg | 1% |
| Choline | 9.8mg | 14.3mg | 1% |
| Potassium | 165mg | 210mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Phosphorus | 142mg | 132mg | 1% |
| Net carbs | 44.79g | 69.3g | N/A |
| Magnesium | 51mg | 53mg | 0% |
| Sugar | 6.12g | 37.43g | N/A |
| Zinc | 1.1mg | 1.09mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.375mg | 0.381mg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.5% |
| Contains more WaterWater | +734.4% |
| Contains more FatsFats | +828.1% |
| Contains more CarbsCarbs | +48.7% |
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -100% |
| Contains more Mono. FatMonounsaturated fat | +1577.6% |
| Contains more Poly. FatPolyunsaturated fat | +343.7% |
