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Bagel, plain
Bagel, plain5
VS
Bran flakes cereal
Bran flakes cereal5

Dead heat · 10 categories decided

Each value is per 100 g edible portion.

The verdict

It's a dead heat — each wins 5 of 10 match-ups.

Pick Bagel, plain for more protein, less sugar, less saturated fat, less sodium and more calcium.

Pick Bran flakes cereal for more fiber, more potassium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    264 kcal
    390 kcal
  • Proteinmore is better
    WIN10.56 g
    10.21 g
  • Carbohydrate
    52.38 g
    79.77 g
  • Fibermore is better
    1.6 g
    16.9 gWIN
  • Total sugarsless is better
    WIN8.43 g
    17.17 g
  • Total fat
    1.32 g
    3.36 g
  • Saturated fatless is better
    WIN0.36 g
    0.43 g
  • Sodiumless is better
    WIN422 mg
    586 mg
  • Potassiummore is better
    107 mg
    630 mgWIN
  • Calciummore is better
    WIN219 mg
    45 mg
  • Ironmore is better
    3.57 mg
    67.67 mgWIN
  • Magnesiummore is better
    29 mg
    190 mgWIN
  • Vitamin Cmore is better
    0 mg
    239.7 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.