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Bagel, plain
Bagel, plain3
VS
Whole-wheat flour Leader
Whole-wheat flour6

Whole-wheat flour leads 6–3 · 9 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Whole-wheat flour comes out ahead, winning 6 of 9 nutrient match-ups.

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

Pick Whole-wheat flour for more fiber, less sugar, less sodium, more potassium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    264 kcal
    332 kcal
  • Proteinmore is better
    WIN10.56 g
    9.61 g
  • Carbohydrate
    52.38 g
    74.48 g
  • Fibermore is better
    1.6 g
    13.1 gWIN
  • Total sugarsless is better
    8.43 g
    1.02 gWIN
  • Total fat
    1.32 g
    1.95 g
  • Saturated fatless is better
    WIN0.36 g
    0.43 g
  • Sodiumless is better
    422 mg
    3 mgWIN
  • Potassiummore is better
    107 mg
    394 mgWIN
  • Calciummore is better
    WIN219 mg
    33 mg
  • Ironmore is better
    3.57 mg
    3.71 mgWIN
  • Magnesiummore is better
    29 mg
    117 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.

Bagel, plain vs Whole-wheat flour · Foodatron