In short
Gram for gram, the calories are about the same: 264 in 100 g of bagel, 267 of soy bread. Both get most of their calories from carbohydrate.
More in bagel: folate and niacin. More in soy bread: copper (2.8×), protein, magnesium (2.5×), fiber (2.8×) and 6 more. 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
16.4 g protein · 42 g carbs (6 g sugars) · 3.8 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Copper0.13 mg · 0.35 mg14%39%
- Protein10.6 g · 16.4 g21%33%
- Magnesium29 mg · 73 mg7%17%
- Fiber1.6 g · 4.4 g6%16%
- Potassium107 mg · 528 mg2%11%
- Phosphorus99 mg · 209 mg8%17%
- Sodiumlimit422 mg · 589 mg18%26%
- Folate163 µg · 134 µg41%34%
- Zinc0.83 mg · 1.4 mg8%13%
- Niacin (B3)4.5 mg · 3.7 mg28%23%
- Vitamin B60.07 mg · 0.15 mg4%9%
- Saturated fatlimit0.36 g · 1.2 g2%6%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.3 g · 3.8 g2%·5%
- Cholesterollimit0 mg · 4 mg0%·1%
- Carbohydrates52.4 g · 42 g19%·15%
- Calcium70 mg · 94 mg5%·7%
- Iron3.6 mg · 3.8 mg20%·21%
- Selenium21.5 µg · 23.4 µg39%·43%
- Vitamin A0 µg · 21 µg0%·2%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0.2 µg0%·1%
- Vitamin E0.32 mg · 0.27 mg2%·2%
- Vitamin K0.2 µg · 1.5 µg<1%·1%
- Thiamin (B1)0.57 mg · 0.55 mg47%·46%
- Riboflavin (B2)0.34 mg · 0.3 mg26%·23%
- Vitamin B120 µg · 0.06 µg0%·3%
- Choline14.6 mg · 9.6 mg3%·2%
From USDA FoodData Central: Bagel (Survey (FNDDS) 2707684), Soy bread (Survey (FNDDS) 2707790). 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.