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Bagel, plain
Bagel, plain5
VS
Pretzels, hard
Pretzels, hard5

Dead heat · 10 categories decided

Both foods compared at 100 kcal.

The verdict

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

Pick Bagel, plain for more protein, less sodium, more calcium, more iron and more magnesium.

Pick Pretzels, hard for more fiber, less sugar, less saturated fat, more potassium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN4 g
    2.61 g
  • Carbohydrate
    19.84 g
    20.93 g
  • Fibermore is better
    0.61 g
    0.89 gWIN
  • Total sugarsless is better
    3.19 g
    0.58 gWIN
  • Total fat
    0.5 g
    0.76 g
  • Saturated fatless is better
    0.14 g
    0.1 gWIN
  • Sodiumless is better
    WIN159.85 mg
    322.92 mg
  • Potassiummore is better
    40.53 mg
    58.07 mgWIN
  • Calciummore is better
    WIN82.95 mg
    7.03 mg
  • Ironmore is better
    WIN1.35 mg
    1.19 mg
  • Magnesiummore is better
    WIN10.98 mg
    7.55 mg
  • Vitamin Cmore is better
    0 mg
    0.55 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.

Bagel, plain vs Pretzels, hard · Foodatron