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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

Both foods compared at 100 kcal.

The verdict

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

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

Pick Whole-wheat flour 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
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN4 g
    2.89 g
  • Carbohydrate
    19.84 g
    22.43 g
  • Fibermore is better
    0.61 g
    3.95 gWIN
  • Total sugarsless is better
    3.19 g
    0.31 gWIN
  • Total fat
    0.5 g
    0.59 g
  • Saturated fatless is better
    0.14 g
    0.13 gWIN
  • Sodiumless is better
    159.85 mg
    0.9 mgWIN
  • Potassiummore is better
    40.53 mg
    118.67 mgWIN
  • Calciummore is better
    WIN82.95 mg
    9.94 mg
  • Ironmore is better
    WIN1.35 mg
    1.12 mg
  • Magnesiummore is better
    10.98 mg
    35.24 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