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Spread vs. Bagel — In-Depth Nutrition Comparison

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Differences between spread and bagel

  • Spread has more vitamin B12, while bagel has more manganese, selenium, iron, vitamin B1, folate, and fiber.
  • Bagel's daily need coverage for manganese is 61% higher.
  • The amount of saturated fat in bagel is lower.
  • Spread has a lower glycemic index. The glycemic index of spread is 0, while the glycemic index of bagel is 69.

The food types used in this comparison are Sandwich spread, pork, beef and Bagels, wheat.

Infographic

Spread 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.
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Bagel
9
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 MagnesiumMagnesium +537.5%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +50%
Contains more IronIron +249.4%
Contains more CopperCopper +34.6%
Contains more PhosphorusPhosphorus +140.7%
Contains less SodiumSodium -56.7%
Contains more ManganeseManganese +5400%
Contains more SeleniumSelenium +195.9%
~equal in Zinc ~1.1mg

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.
Spread
6
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +443.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +14.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +535.7%
Contains more Vitamin B1Vitamin B1 +134.3%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +94.8%
Contains more Vitamin B6Vitamin B6 +22.5%
Contains more FolateFolate +3700%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
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
Contains more FatsFats +1033.3%
Contains more WaterWater +60.5%
Contains more OtherOther +51.9%
Contains more ProteinProtein +33.2%
Contains more CarbsCarbs +309.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Bagel
1
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 +2515.2%
Contains more Poly. FatPolyunsaturated fat +174%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Bagel DV% diff.
Manganese 0.026mg 1.43mg 61%
Vitamin B12 1.12µg 0µg 47%
Selenium 9.7µg 28.7µg 35%
Saturated fat 5.977g 0g 27%
Sodium 1013mg 439mg 25%
Iron 0.79mg 2.76mg 25%
Fats 17.34g 1.53g 24%
Folate 2µg 76µg 19%
Vitamin B1 0.172mg 0.403mg 19%
Monounsaturated fat 7.584g 0.29g 18%
Fiber 0.2g 4.1g 16%
Cholesterol 38mg 0mg 13%
Carbs 11.94g 48.89g 12%
Phosphorus 59mg 142mg 12%
Polyunsaturated fat 2.565g 0.936g 11%
Magnesium 8mg 51mg 10%
Vitamin B3 1.73mg 3.37mg 10%
Choline 62.3mg 9.8mg 10%
Vitamin E 1.74mg 0.32mg 9%
Vitamin B2 0.134mg 0.209mg 6%
Copper 0.13mg 0.175mg 5%
Protein 7.66g 10.2g 5%
Vitamin D 0.6µg 0µg 3%
Vitamin A 26µg 0µg 3%
Vitamin D 22IU 0IU 3%
Potassium 110mg 165mg 2%
Vitamin B6 0.12mg 0.147mg 2%
Calories 235kcal 250kcal 1%
Vitamin B5 0.43mg 0.375mg 1%
Zinc 1.02mg 1.1mg 1%
Calcium 12mg 20mg 1%
Net carbs 11.74g 44.79g N/A
Sugar 0g 6.12g N/A
Vitamin K 1.6µg 1.5µg 0%
Tryptophan 0.082mg 0%
Threonine 0.334mg 0%
Isoleucine 0.334mg 0%
Leucine 0.6mg 0%
Lysine 0.663mg 0%
Methionine 0.196mg 0%
Phenylalanine 0.301mg 0%
Valine 0.356mg 0%
Histidine 0.279mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Bagel
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
30%
Spread
26%
Bagel
Minerals Daily Need Coverage Score
33%
Spread
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 6.12g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 5.977g)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.