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
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.
- Copper14% vs 39%
0.13 mg vs 0.35 mg
- Protein21% vs 33%
10.6 g vs 16.4 g
- Magnesium7% vs 17%
29 mg vs 73 mg
- Fiber6% vs 16%
1.6 g vs 4.4 g
- Potassium2% vs 11%
107 mg vs 528 mg
- Phosphorus8% vs 17%
99 mg vs 209 mg
- Sodiumlimit18% vs 26%
422 mg vs 589 mg
- Folate41% vs 34%
163 µg vs 134 µg
- Zinc8% vs 13%
0.83 mg vs 1.4 mg
- Niacin (B3)28% vs 23%
4.5 mg vs 3.7 mg
- Vitamin B64% vs 9%
0.07 mg vs 0.15 mg
- Saturated fatlimit2% vs 6%
0.36 g vs 1.2 g
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.