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Bagel, plain
Bagel, plain4
VS
Waffles, plain Leader
Waffles, plain5

Waffles, plain leads 5–4 · 9 categories decided · 1 tie

Bagel, plain: 100 g · Waffles, plain: 100 g.

The verdict

Waffles, plain comes out ahead, winning 5 of 9 nutrient match-ups.

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

Pick Waffles, plain for more fiber, less sugar, more potassium, more calcium and more iron.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    264 kcal
    285 kcal
  • Proteinmore is better
    WIN10.56 g
    6.47 g
  • Carbohydrate
    52.38 g
    42.98 g
  • Fibermore is better
    1.6 g
    2.2 gWIN
  • Total sugarsless is better
    8.43 g
    4.91 gWIN
  • Total fat
    1.32 g
    9.7 g
  • Saturated fatless is better
    WIN0.36 g
    1.53 g
  • Sodiumless is better
    WIN422 mg
    638 mg
  • Potassiummore is better
    107 mg
    125 mgWIN
  • Calciummore is better
    219 mg
    308 mgWIN
  • Ironmore is better
    3.57 mg
    5.61 mgWIN
  • Magnesiummore is better
    WIN29 mg
    23 mg
  • 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.

Bagel, plain vs Waffles, plain · Foodatron