Bagel, plain vs Spelt, cooked

Bagel, plain2

Leader

Spelt, cooked5

Spelt, cooked leads 5–2 · 7 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Spelt, cooked comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Bagel, plain for more calcium and more iron.

Pick Spelt, cooked for more protein, more fiber, less sodium, more potassium and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
100 kcal
100 kcal
Proteinmore is better
4 g
4.33 gWIN
Carbohydrate
19.84 g
20.82 g
Fibermore is better
0.61 g
3.07 gWIN
Total sugarsless is better
3.19 g
—
Total fat
0.5 g
0.67 g
Saturated fatless is better
0.14 g
—
Sodiumless is better
159.85 mg
3.94 mgWIN
Potassiummore is better
40.53 mg
112.6 mgWIN
Calciummore is better
WIN82.95 mg
7.87 mg
Ironmore is better
WIN1.35 mg
1.31 mg
Magnesiummore is better
10.98 mg
38.58 mgWIN
Vitamin Cmore is better
0 mg
0 mg
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.