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Flour vs. Bagel — In-Depth Nutrition Comparison

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How are flour and bagel different?

  • Flour is higher in vitamin B1, folate, iron, vitamin B2, vitamin B3, and selenium; however, bagel is richer in manganese, vitamin B6, and magnesium.
  • Daily need coverage for manganese for bagel is 33% higher.
  • Flour contains 2 times more folate than bagel. While flour contains 183µg of folate, bagel contains only 76µg.
  • Flour has less sodium.

Wheat flour, white, all-purpose, enriched, bleached and Bagels, wheat are the varieties used in this article.

Infographic

Flour 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.
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Bagel
7
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 IronIron +68.1%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +18.1%
Contains more MagnesiumMagnesium +131.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +54.2%
Contains more CopperCopper +21.5%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +31.5%
Contains more ManganeseManganese +109.7%

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.
Flour
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Bagel
3
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 B1Vitamin B1 +94.8%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B3Vitamin B3 +75.2%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more FolateFolate +140.8%
Contains more Vitamin EVitamin E +433.3%
Contains more Vitamin B6Vitamin B6 +234.1%
Contains more Vitamin KVitamin K +400%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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 CarbsCarbs +56.1%
Contains more FatsFats +56.1%
Contains more WaterWater +215%
Contains more OtherOther +297.8%
~equal in Protein ~10.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
0
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +233.3%
Contains more Poly. FatPolyunsaturated fat +126.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Bagel DV% diff.
Manganese 0.682mg 1.43mg 33%
Vitamin B1 0.785mg 0.403mg 32%
Folate 183µg 76µg 27%
Iron 4.64mg 2.76mg 24%
Vitamin B2 0.494mg 0.209mg 22%
Sodium 2mg 439mg 19%
Vitamin B3 5.904mg 3.37mg 16%
Carbs 76.31g 48.89g 9%
Selenium 33.9µg 28.7µg 9%
Vitamin B6 0.044mg 0.147mg 8%
Magnesium 22mg 51mg 7%
Calories 364kcal 250kcal 6%
Fiber 2.7g 4.1g 6%
Phosphorus 108mg 142mg 5%
Zinc 0.7mg 1.1mg 4%
Polyunsaturated fat 0.413g 0.936g 3%
Copper 0.144mg 0.175mg 3%
Vitamin E 0.06mg 0.32mg 2%
Potassium 107mg 165mg 2%
Calcium 15mg 20mg 1%
Vitamin B5 0.438mg 0.375mg 1%
Vitamin K 0.3µg 1.5µg 1%
Fats 0.98g 1.53g 1%
Saturated fat 0.155g 0g 1%
Monounsaturated fat 0.087g 0.29g 1%
Protein 10.33g 10.2g 0%
Net carbs 73.61g 44.79g N/A
Sugar 0.27g 6.12g N/A
Choline 10.4mg 9.8mg 0%
Tryptophan 0.127mg 0%
Threonine 0.281mg 0%
Isoleucine 0.357mg 0%
Leucine 0.71mg 0%
Lysine 0.228mg 0%
Methionine 0.183mg 0%
Phenylalanine 0.52mg 0%
Valine 0.415mg 0%
Histidine 0.23mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour 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
46%
Flour
26%
Bagel
Minerals Daily Need Coverage Score
59%
Flour
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 5.85g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 437mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Bagel
Bagel is lower in glycemic index (difference - 3)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $1)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.