Wafer vs. Bagel — In-Depth Nutrition Comparison

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A recap on the 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.

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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.

Wafer

Bagel

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%

~equal in Magnesium ~51mg

~equal in Zinc ~1.1mg

~equal in Phosphorus ~142mg

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.

Wafer

Bagel

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 Vitamin B1Vitamin B1	+98.5%
Contains more Vitamin B3Vitamin B3	+17.9%
Contains more Vitamin B6Vitamin B6	+188.2%
Contains more FolateFolate	+61.7%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.375mg

All nutrients comparison - raw data values

Nutrient			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%
Fats	14.2g	1.53g	19%
Saturated fat	4.241g	0g	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%
Protein	6.6g	10.2g	7%
Vitamin B6	0.051mg	0.147mg	7%
Folate	47µg	76µg	7%
Sodium	580mg	439mg	6%
Vitamin B2	0.266mg	0.209mg	4%
Vitamin B12	0.09µg	0µg	4%
Fiber	3.4g	4.1g	3%
Vitamin E	0.72mg	0.32mg	3%
Vitamin B3	2.858mg	3.37mg	3%
Caffeine	10mg	0mg	3%
Cholesterol	2mg	0mg	1%
Calcium	31mg	20mg	1%
Potassium	210mg	165mg	1%
Phosphorus	132mg	142mg	1%
Vitamin K	2.4µg	1.5µg	1%
Choline	14.3mg	9.8mg	1%
Protein per 100 calories	1.5g	4.1g	N/A
Calories per 10 g protein	656kcal	245kcal	N/A
Weight per 100 calories	23g	40g	N/A
Unsaturated / Saturated Fat ratio	2.1		N/A
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