Rye bread vs. Bagel — In-Depth Nutrition Comparison

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How are rye bread and bagel different?

Rye bread is richer in vitamin B2, folate, fiber, calcium, and monounsaturated fat, while bagel is higher in manganese and vitamin B6.
Bagel covers your daily need for manganese, 26% more than rye bread.
Rye bread contains 5 times more monounsaturated fat than bagel. Rye bread contains 1.311g of monounsaturated fat, while bagel contains 0.29g.
Bagel is lower in sodium.

Bread, rye and Bagels, wheat types were used in this article.

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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.

Rye bread

Bagel

Contains more CalciumCalcium

+265%

Contains more MagnesiumMagnesium	+27.5%
Contains more PhosphorusPhosphorus	+13.6%
Contains less SodiumSodium	-27.2%
Contains more ManganeseManganese	+73.5%

~equal in Potassium ~165mg

~equal in Iron ~2.76mg

~equal in Copper ~0.175mg

~equal in Zinc ~1.1mg

~equal in Selenium ~28.7µg

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.

Rye bread

Bagel

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+60.3%
Contains more Vitamin B3Vitamin B3	+12.9%
Contains more Vitamin B5Vitamin B5	+17.3%
Contains more FolateFolate	+44.7%
Contains more CholineCholine	+49%

Contains more Vitamin B6Vitamin B6	+96%
Contains more Vitamin KVitamin K	+25%

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.32mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.403mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.824mg	1.43mg	26%
Vitamin B2	0.335mg	0.209mg	10%
Folate	110µg	76µg	9%
Sodium	603mg	439mg	7%
Fiber	5.8g	4.1g	7%
Vitamin B6	0.075mg	0.147mg	6%
Calcium	73mg	20mg	5%
Selenium	30.9µg	28.7µg	4%
Vitamin B1	0.434mg	0.403mg	3%
Fats	3.3g	1.53g	3%
Saturated fat	0.626g	0g	3%
Magnesium	40mg	51mg	3%
Protein	8.5g	10.2g	3%
Vitamin B3	3.805mg	3.37mg	3%
Monounsaturated fat	1.311g	0.29g	3%
Phosphorus	125mg	142mg	2%
Polyunsaturated fat	0.799g	0.936g	1%
Vitamin B5	0.44mg	0.375mg	1%
Iron	2.83mg	2.76mg	1%
Choline	14.6mg	9.8mg	1%
Copper	0.186mg	0.175mg	1%
Calories	259kcal	250kcal	0%
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	44.79g	N/A
Carbs	48.3g	48.89g	0%
Potassium	166mg	165mg	0%
Sugar	3.85g	6.12g	N/A
Zinc	1.14mg	1.1mg	0%
Vitamin E	0.33mg	0.32mg	0%
Vitamin K	1.2µg	1.5µg	0%
Tryptophan	0.096mg		0%
Threonine	0.255mg		0%
Isoleucine	0.319mg		0%
Leucine	0.579mg		0%
Lysine	0.233mg		0%
Methionine	0.139mg		0%
Phenylalanine	0.411mg		0%
Valine	0.379mg		0%
Histidine	0.182mg		0%