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Bagel, plain
Bagel, plain3
VS
Melba toast Leader
Melba toast6

Melba toast leads 6–3 · 9 categories decided · 1 tie

Bagel, plain: 100 g · Melba toast: 100 g.

The verdict

Melba toast comes out ahead, winning 6 of 9 nutrient match-ups.

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

Pick Melba toast for more protein, more fiber, less sugar, 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
    390 kcal
  • Proteinmore is better
    10.56 g
    12.1 gWIN
  • Carbohydrate
    52.38 g
    76.6 g
  • Fibermore is better
    1.6 g
    6.3 gWIN
  • Total sugarsless is better
    8.43 g
    0.94 gWIN
  • Total fat
    1.32 g
    3.2 g
  • Saturated fatless is better
    WIN0.36 g
    0.45 g
  • Sodiumless is better
    WIN422 mg
    598 mg
  • Potassiummore is better
    107 mg
    202 mgWIN
  • Calciummore is better
    WIN219 mg
    93 mg
  • Ironmore is better
    3.57 mg
    3.7 mgWIN
  • Magnesiummore is better
    29 mg
    59 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 Melba toast · Foodatron