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Yogurt vs. Bagel — In-Depth Nutrition Comparison

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The main differences between yogurt and bagel

  • Yogurt is richer in vitamin B12, yet bagel is richer in manganese, selenium, iron, vitamin B1, vitamin B3, copper, folate, and fiber.
  • Daily need coverage for manganese for bagel is 62% higher.
  • Yogurt contains less sodium.
  • Yogurt has a lower glycemic index than bagel.

Food types used in this article are Yogurt, Greek, plain, nonfat and Bagels, wheat.

Infographic

Yogurt vs Bagel 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.
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 CalciumCalcium +450%
Contains less SodiumSodium -91.8%
Contains more MagnesiumMagnesium +363.6%
Contains more PotassiumPotassium +17%
Contains more IronIron +3842.9%
Contains more CopperCopper +929.4%
Contains more ZincZinc +111.5%
Contains more ManganeseManganese +15788.9%
Contains more SeleniumSelenium +195.9%
~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.
Yogurt
4
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Bagel
7
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 B2Vitamin B2 +33%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +54.1%
Contains more Vitamin EVitamin E +3100%
Contains more Vitamin B1Vitamin B1 +1652.2%
Contains more Vitamin B3Vitamin B3 +1520.2%
Contains more Vitamin B5Vitamin B5 +13.3%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +985.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Bagel
4
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 WaterWater +126.6%
Contains more FatsFats +292.3%
Contains more CarbsCarbs +1258.1%
Contains more OtherOther +154.2%
~equal in Protein ~10.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 +447.2%
Contains more Poly. FatPolyunsaturated fat +7700%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Bagel DV% diff.
Manganese 0.009mg 1.43mg 62%
Selenium 9.7µg 28.7µg 35%
Iron 0.07mg 2.76mg 34%
Vitamin B1 0.023mg 0.403mg 32%
Vitamin B12 0.75µg 0µg 31%
Vitamin B3 0.208mg 3.37mg 20%
Copper 0.017mg 0.175mg 18%
Sodium 36mg 439mg 18%
Folate 7µg 76µg 17%
Fiber 0g 4.1g 16%
Carbs 3.6g 48.89g 15%
Magnesium 11mg 51mg 10%
Calories 59kcal 250kcal 10%
Calcium 110mg 20mg 9%
Vitamin B6 0.063mg 0.147mg 6%
Polyunsaturated fat 0.012g 0.936g 6%
Zinc 0.52mg 1.1mg 5%
Vitamin B2 0.278mg 0.209mg 5%
Vitamin E 0.01mg 0.32mg 2%
Cholesterol 5mg 0mg 2%
Fats 0.39g 1.53g 2%
Phosphorus 135mg 142mg 1%
Vitamin B5 0.331mg 0.375mg 1%
Potassium 141mg 165mg 1%
Vitamin K 0µg 1.5µg 1%
Choline 15.1mg 9.8mg 1%
Saturated fat 0.117g 0g 1%
Monounsaturated fat 0.053g 0.29g 1%
Protein 10.19g 10.2g 0%
Net carbs 3.6g 44.79g N/A
Sugar 3.24g 6.12g N/A
Vitamin A 1µg 0µg 0%
Trans fat 0.006g 0g N/A
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
26%
Bagel
Minerals Daily Need Coverage Score
19%
Yogurt
71%
Bagel

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 2.88g)
Which food contains less Sodium?
Yogurt
Yogurt contains less Sodium (difference - 403mg)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Bagel
Bagel is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated fat?
Bagel
Bagel is lower in Saturated fat (difference - 0.117g)
Which food is cheaper?
Bagel
Bagel is cheaper (difference - $2.6)
Which food is richer in minerals?
Bagel
Bagel is relatively richer in minerals
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.