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Bagel, plain
Bagel, plain3
VS
Quinoa, cooked Leader
Quinoa, cooked6

Quinoa, cooked leads 6–3 · 9 categories decided · 1 tie

Bagel, plain: 100 g · Quinoa, cooked: 100 g.

The verdict

Quinoa, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

Pick Bagel, plain for more protein, more calcium and more iron.

Pick Quinoa, cooked for more fiber, less sugar, less saturated fat, less sodium, more potassium and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    264 kcal
    120 kcal
  • Proteinmore is better
    WIN10.56 g
    4.4 g
  • Carbohydrate
    52.38 g
    21.3 g
  • Fibermore is better
    1.6 g
    2.8 gWIN
  • Total sugarsless is better
    8.43 g
    0.87 gWIN
  • Total fat
    1.32 g
    1.92 g
  • Saturated fatless is better
    0.36 g
    0.23 gWIN
  • Sodiumless is better
    422 mg
    7 mgWIN
  • Potassiummore is better
    107 mg
    172 mgWIN
  • Calciummore is better
    WIN219 mg
    17 mg
  • Ironmore is better
    WIN3.57 mg
    1.49 mg
  • Magnesiummore is better
    29 mg
    64 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.