USDA-derived comparison
Bagel vs Granola
Bagel leads for Vitamin B1, Folate and Iron; Granola answers with Phosphorus, Magnesium and Zinc.
Who each is for: Choose bagel for vitamin B1 and folate. Choose granola for phosphorus and magnesium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Bagel
Typical serving: 1 bagel (105g)
22/100
Granola
Typical serving: 0.5 cups (56g)
21/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Bagel | Granola |
|---|---|---|
| Calories | 264 kcal | 471 kcal |
| Protein | 11 g | 10 g |
| Carbs | 52 g | 64 g |
| Fat | 1 g | 20 g |
| Fiber | 2 g | 7 g |
| Sat fat | 0 g | 4 g |
| Sodium | 422 mg | 26 mg |
| Potassium | 107 mg | 336 mg |
| Calcium | 219 mg | 61 mg |
| Iron | 3.6 mg | 2.7 mg |
| Magnesium | 29 mg | 107 mg |
| Zinc | 0.8 mg | 2.3 mg |
| Vitamin C | 0 mg | 1 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 106 µg | 40 µg |
Servings differ: 1 bagel of bagel is about 105g, 0.5 cups of granola about 56g. Scale accordingly before deciding anything on the 100g basis alone.
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