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  6. Waffle vs. Bagel

Waffle vs. Bagel — In-Depth Nutrition Comparison

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A recap on differences between Waffle and Bagel

  • Waffle is higher in Selenium, Calcium, Vitamin B2, and Vitamin B12, yet Bagel is higher in Manganese, Copper, Vitamin B1, and Vitamin B3.
  • Bagel covers your daily Manganese needs 51% more than Waffle.

Food varieties used in this article are Waffles, plain, prepared from recipe and Bagels, wheat.

Infographic

Waffle 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.
Waffle
Waffle
3
:
7
Bagel
Bagel
Contains more Calcium +1175%
Contains more Phosphorus +33.8%
Contains more Selenium +61%
Contains more Iron +19.5%
Contains more Magnesium +168.4%
Contains less Sodium -14.1%
Contains more Zinc +61.8%
Contains more Copper +182.3%
Contains more Manganese +439.6%
Equal in Potassium - 165
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Bagel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 104% 37% 61% 15% 58% 30% 59% 187% 157%
Contains more Calcium +1175%
Contains more Phosphorus +33.8%
Contains more Selenium +61%
Contains more Iron +19.5%
Contains more Magnesium +168.4%
Contains less Sodium -14.1%
Contains more Zinc +61.8%
Contains more Copper +182.3%
Contains more Manganese +439.6%
Equal in Potassium - 165

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.
Waffle
Waffle
5
:
7
Bagel
Bagel
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +66%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +53.2%
Contains more Vitamin B3 +62.6%
Contains more Vitamin B6 +162.5%
Contains more Folate +65.2%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Bagel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 0% 101% 49% 64% 23% 34% 57% 0% 4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +66%
Contains more Vitamin B5 +29.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +53.2%
Contains more Vitamin B3 +62.6%
Contains more Vitamin B6 +162.5%
Contains more Folate +65.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
Bagel
Bagel
Contains more Fats +821.6%
Contains more Water +11.9%
Contains more Other +69.4%
Contains more Protein +29.1%
Contains more Carbs +48.6%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Bagel
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 Fats +821.6%
Contains more Water +11.9%
Contains more Other +69.4%
Contains more Protein +29.1%
Contains more Carbs +48.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Bagel
Bagel
Contains more Monounsaturated Fat +1114.1%
Contains more Polyunsaturated fat +624.9%
Contains less Saturated Fat -100%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Bagel
24% 76%
Saturated Fat: 0 g
Monounsaturated Fat: 0.29 g
Polyunsaturated fat: 0.936 g
Contains more Monounsaturated Fat +1114.1%
Contains more Polyunsaturated fat +624.9%
Contains less Saturated 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.
Waffle Bagel
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Waffle Bagel Opinion
Net carbs 32.9g 44.79g Bagel
Protein 7.9g 10.2g Bagel
Fats 14.1g 1.53g Waffle
Carbs 32.9g 48.89g Bagel
Calories 291kcal 250kcal Waffle
Sugar 6.12g Waffle
Fiber 4.1g Bagel
Calcium 255mg 20mg Waffle
Iron 2.31mg 2.76mg Bagel
Magnesium 19mg 51mg Bagel
Phosphorus 190mg 142mg Waffle
Potassium 159mg 165mg Bagel
Sodium 511mg 439mg Bagel
Zinc 0.68mg 1.1mg Bagel
Copper 0.062mg 0.175mg Bagel
Manganese 0.265mg 1.43mg Bagel
Selenium 46.2µg 28.7µg Waffle
Vitamin A 228IU 0IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin E 0.32mg Bagel
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.403mg Bagel
Vitamin B2 0.347mg 0.209mg Waffle
Vitamin B3 2.073mg 3.37mg Bagel
Vitamin B5 0.485mg 0.375mg Waffle
Vitamin B6 0.056mg 0.147mg Bagel
Folate 46µg 76µg Bagel
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 1.5µg Bagel
Tryptophan 0.099mg Waffle
Threonine 0.289mg Waffle
Isoleucine 0.362mg Waffle
Leucine 0.63mg Waffle
Lysine 0.384mg Waffle
Methionine 0.179mg Waffle
Phenylalanine 0.395mg Waffle
Valine 0.409mg Waffle
Histidine 0.187mg Waffle
Cholesterol 69mg 0mg Bagel
Saturated Fat 2.866g 0g Bagel
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.29g Waffle
Polyunsaturated fat 6.785g 0.936g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Bagel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
28%
Bagel
Minerals Daily Need Coverage Score
66%
Waffle
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 6.12g)
Which food contains less Sodium?
Bagel
Bagel contains less Sodium (difference - 72mg)
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Bagel
Bagel is lower in Saturated Fat (difference - 2.866g)
Which food is lower in glycemic index?
Bagel
Bagel is lower in glycemic index (difference - 7)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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?
?
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.