In short
One serving each: 121 calories in bagel (1 Bagel Thin, 46 g), 75 calories in soy bread (1 medium or regular slice, 28 g). Both get most of their calories from carbohydrate.
More in bagel: folate, thiamin, niacin (2×), selenium and 2 more. More in soy bread: copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 Bagel Thin (46 g) · 4.9 g protein · 24.1 g carbs (3.9 g sugars) · 0.61 g fat
1 medium or regular slice (28 g) · 4.6 g protein · 11.7 g carbs (1.7 g sugars) · 1.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.
- Folate75 µg · 37.5 µg19%9%
- Thiamin (B1)0.26 mg · 0.15 mg22%13%
- Niacin (B3)2.1 mg · 1 mg13%6%
- Selenium9.9 µg · 6.6 µg18%12%
- Riboflavin (B2)0.16 mg · 0.083 mg12%6%
- Copper0.059 mg · 0.099 mg7%11%
- Carbohydrates24.1 g · 11.7 g9%4%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.9 g · 4.6 g10%·9%
- Total fat0.61 g · 1.1 g1%·1%
- Saturated fatlimit0.17 g · 0.33 g1%·2%
- Cholesterollimit0 mg · 1.1 mg0%·<1%
- Fiber0.74 g · 1.2 g3%·4%
- Sodiumlimit194 mg · 165 mg8%·7%
- Potassium49.2 mg · 148 mg1%·3%
- Calcium32.2 mg · 26.3 mg2%·2%
- Iron1.6 mg · 1.1 mg9%·6%
- Magnesium13.3 mg · 20.4 mg3%·5%
- Phosphorus45.5 mg · 58.5 mg4%·5%
- Zinc0.38 mg · 0.4 mg3%·4%
- Vitamin A0 µg · 5.9 µg0%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0.056 µg0%·<1%
- Vitamin E0.15 mg · 0.076 mg1%·1%
- Vitamin K0.092 µg · 0.42 µg<1%·<1%
- Vitamin B60.032 mg · 0.043 mg2%·3%
- Vitamin B120 µg · 0.017 µg0%·1%
- Choline6.7 mg · 2.7 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.