Bagel vs. Wafer — In-Depth Nutrition Comparison
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A recap on 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.
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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% |
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% |
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 250kcal | 433kcal |
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| Protein | 10.2g | 6.6g |
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| Fats | 1.53g | 14.2g |
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| Net carbs | 44.79g | 69.3g |
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| Carbs | 48.89g | 72.7g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 51mg | 53mg |
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| Calcium | 20mg | 31mg |
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| Potassium | 165mg | 210mg |
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| Iron | 2.76mg | 4.01mg |
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| Sugar | 6.12g | 37.43g |
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| Fiber | 4.1g | 3.4g |
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| Copper | 0.175mg | 0.463mg |
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| Zinc | 1.1mg | 1.09mg |
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| Phosphorus | 142mg | 132mg |
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| Sodium | 439mg | 580mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.32mg | 0.72mg |
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| Manganese | 1.43mg | 0.696mg |
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| Selenium | 28.7µg | 5.7µg |
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| Vitamin B1 | 0.403mg | 0.203mg |
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| Vitamin B2 | 0.209mg | 0.266mg |
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| Vitamin B3 | 3.37mg | 2.858mg |
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| Vitamin B5 | 0.375mg | 0.381mg |
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| Vitamin B6 | 0.147mg | 0.051mg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 1.5µg | 2.4µg |
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| Folate | 76µg | 47µg |
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| Choline | 9.8mg | 14.3mg |
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| Saturated Fat | 0g | 4.241g |
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| Monounsaturated Fat | 0.29g | 4.865g |
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| Polyunsaturated fat | 0.936g | 4.153g |
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| Tryptophan | 0.096mg |
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| Threonine | 0.22mg |
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| Isoleucine | 0.261mg |
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| Leucine | 0.447mg |
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| Lysine | 0.281mg |
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| Methionine | 0.105mg |
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| Phenylalanine | 0.308mg |
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| Valine | 0.323mg |
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| Histidine | 0.128mg |
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| Omega-3 - EPA | 0g | 0.003g |
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| Omega-3 - DHA | 0g | 0.002g |
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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%
21%
Minerals Daily Need Coverage Score
71%
65%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 8)
Which food is lower in Cholesterol?
Bagel is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Bagel is lower in Sugar (difference - 31.31g)
Which food contains less Sodium?
Bagel contains less Sodium (difference - 141mg)
Which food is lower in Saturated Fat?
Bagel is lower in Saturated Fat (difference - 4.241g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.