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Bagel, plain
Bagel, plain2
VS
Spelt, cooked 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 servingEqual 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.