Wafer vs. Bagel — In-Depth Nutrition Comparison
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A recap on differences between wafer and bagel
- Wafer is higher in copper and iron, yet bagel is higher in selenium, manganese, vitamin B1, vitamin B6, and folate.
- Bagel covers your daily selenium needs 42% more than wafer.
Food varieties used in this article are Cookies, chocolate wafers and Bagels, 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.
| Contains more CalciumCalcium | +55% |
| Contains more PotassiumPotassium | +27.3% |
| Contains more IronIron | +45.3% |
| Contains more CopperCopper | +164.6% |
| Contains less SodiumSodium | -24.3% |
| Contains more ManganeseManganese | +105.5% |
| Contains more SeleniumSelenium | +403.5% |
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.
| 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% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +828.1% |
| Contains more CarbsCarbs | +48.7% |
| Contains more ProteinProtein | +54.5% |
| Contains more WaterWater | +734.4% |
~equal in
Other
~1.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1577.6% |
| Contains more Poly. FatPolyunsaturated fat | +343.7% |
| 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.
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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
| Nutrient | |
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DV% diff. |
| Selenium | 5.7µg | 28.7µg | 42% |
| Copper | 0.463mg | 0.175mg | 32% |
| Manganese | 0.696mg | 1.43mg | 32% |
| Polyunsaturated fat | 4.153g | 0.936g | 21% |
| Saturated fat | 4.241g | 0g | 19% |
| Fats | 14.2g | 1.53g | 19% |
| Vitamin B1 | 0.203mg | 0.403mg | 17% |
| Iron | 4.01mg | 2.76mg | 16% |
| Monounsaturated fat | 4.865g | 0.29g | 11% |
| Calories | 433kcal | 250kcal | 9% |
| Carbs | 72.7g | 48.89g | 8% |
| Folate | 47µg | 76µg | 7% |
| Vitamin B6 | 0.051mg | 0.147mg | 7% |
| Protein | 6.6g | 10.2g | 7% |
| Sodium | 580mg | 439mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B2 | 0.266mg | 0.209mg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin B3 | 2.858mg | 3.37mg | 3% |
| Vitamin E | 0.72mg | 0.32mg | 3% |
| Fiber | 3.4g | 4.1g | 3% |
| Vitamin K | 2.4µg | 1.5µg | 1% |
| Calcium | 31mg | 20mg | 1% |
| Choline | 14.3mg | 9.8mg | 1% |
| Potassium | 210mg | 165mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Phosphorus | 132mg | 142mg | 1% |
| Net carbs | 69.3g | 44.79g | N/A |
| Magnesium | 53mg | 51mg | 0% |
| Sugar | 37.43g | 6.12g | N/A |
| Zinc | 1.09mg | 1.1mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B5 | 0.381mg | 0.375mg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
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
21%
26%
Minerals Daily Need Coverage Score
65%
71%
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?
?
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.