In short
For the same 100 calories you eat 38 g of bagel or 37 g of soy bread. Both get most of their calories from carbohydrate.
More in soy bread: copper (2.7×) and protein. Everything else is within 4% of a day's needs.
Calories, and where they come from
37.9 g · 4 g protein · 19.8 g carbs (3.2 g sugars) · 0.5 g fat
37.5 g · 6.1 g protein · 15.7 g carbs (2.3 g sugars) · 1.4 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 calories 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.
- Copper0.048 mg · 0.13 mg5%15%
- Protein4 g · 6.1 g8%12%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat0.5 g · 1.4 g1%·2%
- Saturated fatlimit0.14 g · 0.44 g1%·2%
- Cholesterollimit0 mg · 1.5 mg0%·<1%
- Carbohydrates19.8 g · 15.7 g7%·6%
- Fiber0.61 g · 1.6 g2%·6%
- Sodiumlimit160 mg · 221 mg7%·10%
- Potassium40.5 mg · 198 mg1%·4%
- Calcium26.5 mg · 35.2 mg2%·3%
- Iron1.4 mg · 1.4 mg8%·8%
- Magnesium11 mg · 27.3 mg3%·7%
- Phosphorus37.5 mg · 78.3 mg3%·6%
- Zinc0.31 mg · 0.53 mg3%·5%
- Selenium8.1 µg · 8.8 µg15%·16%
- Vitamin A0 µg · 7.9 µg0%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0.075 µg0%·<1%
- Vitamin E0.12 mg · 0.1 mg1%·1%
- Vitamin K0.076 µg · 0.56 µg<1%·<1%
- Thiamin (B1)0.22 mg · 0.21 mg18%·17%
- Riboflavin (B2)0.13 mg · 0.11 mg10%·9%
- Niacin (B3)1.7 mg · 1.4 mg11%·9%
- Vitamin B60.027 mg · 0.058 mg2%·3%
- Folate61.7 µg · 50.2 µg15%·13%
- Vitamin B120 µg · 0.022 µg0%·1%
- Choline5.5 mg · 3.6 mg1%·1%
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.