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  6. Rye bread vs. Bagel

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.

Infographic

Rye bread vs Bagel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Bagel
Bagel
4
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%
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.
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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Bagel
Bagel
2
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%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Bagel
Bagel
3
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more FatsFats +115.7%
Contains more OtherOther +42.1%
Contains more ProteinProtein +20%
~equal in Carbs ~48.89g
~equal in Water ~37.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 48% 29%
Saturated fat: Sat. Fat 0.626 g
Monounsaturated fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Bagel
Bagel
2
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +352.1%
Contains less Sat. FatSaturated fat -100%
Contains more Poly. FatPolyunsaturated fat +17.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Bagel 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye bread Bagel
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Rye bread
26%
Bagel
Minerals Daily Need Coverage Score
67%
Rye bread
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 2.27g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 164mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.626g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/nutrients
  2. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.