In short
Gram for gram, the calories are about the same: 264 in 100 g of bagel, 259 of rye bread. Both get most of their calories from carbohydrate.
More in bagel: thiamin, niacin, protein and iron. More in rye bread: selenium, fiber (3.6×), copper and sodium. Everything else is within 4% of a day's needs.
Calories, and where they come from
10.6 g protein · 52.4 g carbs (8.4 g sugars) · 1.3 g fat
8.5 g protein · 48.3 g carbs (3.9 g sugars) · 3.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium39% vs 56%
21.5 µg vs 30.9 µg
- Fiber6% vs 21%
1.6 g vs 5.8 g
- Thiamin (B1)47% vs 36%
0.57 mg vs 0.43 mg
- Copper14% vs 21%
0.13 mg vs 0.19 mg
- Sodiumlimit18% vs 25%
422 mg vs 570 mg
- Niacin (B3)28% vs 24%
4.5 mg vs 3.8 mg
- Protein21% vs 17%
10.6 g vs 8.5 g
- Iron20% vs 16%
3.6 mg vs 2.8 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.3 g · 3.3 g2%·4%
- Saturated fatlimit0.36 g · 0.63 g2%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates52.4 g · 48.3 g19%·18%
- Potassium107 mg · 166 mg2%·4%
- Calcium70 mg · 73 mg5%·6%
- Magnesium29 mg · 40 mg7%·10%
- Phosphorus99 mg · 125 mg8%·10%
- Zinc0.83 mg · 1.1 mg8%·10%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.4 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.32 mg · 0.33 mg2%·2%
- Vitamin K0.2 µg · 1.2 µg<1%·1%
- Riboflavin (B2)0.34 mg · 0.34 mg26%·26%
- Vitamin B60.07 mg · 0.075 mg4%·4%
- Folate163 µg · 151 µg41%·38%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.6 mg · 14.6 mg3%·3%
From USDA FoodData Central: Bagel (Survey (FNDDS) 2707684), Rye bread (Survey (FNDDS) 2707755). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.