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Bagel vs. Wheat — In-Depth Nutrition Comparison

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The main differences between bagel and wheat

  • Wheat is richer than bagel in selenium, manganese, phosphorus, copper, zinc, magnesium, vitamin B3, vitamin B6, and vitamin B5.
  • Daily need coverage for selenium for wheat is 110% higher.
  • Bagel contains 220 times more sodium than wheat . Bagel contains 439mg of sodium, while wheat contains 2mg.
  • Wheat has a lower glycemic index than bagel.

Food types used in this article are Bagels, wheat and Wheat, durum.

Infographic

Bagel vs Wheat  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.
Bagel
0
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%
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +182.4%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +161.2%
Contains more IronIron +27.5%
Contains more CopperCopper +216%
Contains more ZincZinc +278.2%
Contains more PhosphorusPhosphorus +257.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +110.6%
Contains more SeleniumSelenium +211.5%

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%
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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +76.7%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +99.9%
Contains more Vitamin B5Vitamin B5 +149.3%
Contains more Vitamin B6Vitamin B6 +185%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.419mg
~equal in Vitamin B12 ~0µg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +243.2%
Contains more ProteinProtein +34.1%
Contains more FatsFats +61.4%
Contains more CarbsCarbs +45.5%
~equal in Other ~1.78g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +18.6%
~equal in Polyunsaturated fat ~0.978g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bagel Wheat DV% diff.
Selenium 28.7µg 89.4µg 110%
Manganese 1.43mg 3.012mg 69%
Phosphorus 142mg 508mg 52%
Copper 0.175mg 0.553mg 42%
Zinc 1.1mg 4.16mg 28%
Magnesium 51mg 144mg 22%
Vitamin B6 0.147mg 0.419mg 21%
Vitamin B3 3.37mg 6.738mg 21%
Sodium 439mg 2mg 19%
Fiber 4.1g 16%
Vitamin B5 0.375mg 0.935mg 11%
Iron 2.76mg 3.52mg 10%
Potassium 165mg 431mg 8%
Folate 76µg 43µg 8%
Carbs 48.89g 71.13g 7%
Protein 10.2g 13.68g 7%
Vitamin B2 0.209mg 0.121mg 7%
Calories 250kcal 339kcal 4%
Vitamin E 0.32mg 2%
Choline 9.8mg 2%
Saturated fat 0g 0.454g 2%
Vitamin B1 0.403mg 0.419mg 1%
Calcium 20mg 34mg 1%
Vitamin K 1.5µg 1%
Fats 1.53g 2.47g 1%
Net carbs 44.79g 71.13g N/A
Sugar 6.12g N/A
Monounsaturated fat 0.29g 0.344g 0%
Polyunsaturated fat 0.936g 0.978g 0%
Tryptophan 0.176mg 0%
Threonine 0.366mg 0%
Isoleucine 0.533mg 0%
Leucine 0.934mg 0%
Lysine 0.303mg 0%
Methionine 0.221mg 0%
Phenylalanine 0.681mg 0%
Valine 0.594mg 0%
Histidine 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bagel Wheat
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
34%
Wheat
Minerals Daily Need Coverage Score
71%
Bagel
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 437mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.454g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.