Bagels PlainvsBread Whole-wheat
Bagels Plain has 264 calories and 11g protein per 100g. Bread Whole-wheat has 254 calories and 12g protein per 100g Bread Whole-wheat has more protein, Bread Whole-wheat is lower in calories.
🎯When to Eat What
Goal-based picks for Bagels Plain vs Bread Whole-wheat
Bread Whole-wheat will keep you satisfied longer with 6g fiber, 12.3g protein, 3.5g fat — fat and protein slow digestion while fiber adds bulk.
Bread Whole-wheat's natural fat (3.5g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Bread Whole-wheat's carbs (43.1g) come with 6g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Bagels Plain with 52.4g of carbs per 100g provides fast-acting energy — great before a workout.
Bread Whole-wheat is the heart-friendlier option with more fiber, more potassium.
Bread Whole-wheat provides 250mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Bagels Plain
High in sodium at 422mg per 100g, so it may not be the best fit for a low-sodium diet.
Bread Whole-wheat
High in sodium at 450mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Bagels Plain Enriched With Calcium Propionate (includes Onion Poppy | Bread Whole-wheat Commercially Prepared | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 264kcal13% | 254kcal13% | +10kcal |
| Protein | 11g21% | 12g25% | <0.1g |
| Total Fat | 1.3g2% | 3.5g5% | <0.1g |
| Saturated Fat | 0.36g2% | 0.73g4% | <0.1g |
| Trans Fat | <0.1g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 52g19% | 43g16% | +9.3g |
| Dietary Fiber | 1.6g6% | 6.0g21% | <0.1g |
| Sugars | 8.4g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | — | — |
| Vitamin C | 0mg0% | — | — |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 7.5mg50% | 2.8mg19% | +4.6mg |
| Vitamin K | 0.20mcg0% | — | — |
| Vitamin B6 | <0.1mg4% | 0.22mg13% | <0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 106mcg27% | 42mcg11% | +64mcg |
| Thiamin (B1) | 0.57mg47% | 0.39mg33% | +0.18mg |
| Riboflavin (B2) | 0.34mg26% | 0.17mg13% | +0.18mg |
| Niacin (B3) | 4.5mg28% | 4.4mg28% | +<0.1mg |
| 🔶Minerals | |||
| Sodium | 422mg18% | 450mg20% | <0.1mg |
| Calcium | 219mg17% | 163mg13% | +56mg |
| Iron | 3.6mg20% | 2.6mg14% | +1.0mg |
| Potassium | 107mg2% | 250mg5% | <0.1mg |
| Phosphorus | 99mg8% | 212mg17% | <0.1mg |
| Magnesium | 29mg7% | 77mg18% | <0.1mg |
| Zinc | 0.83mg8% | 1.8mg16% | <0.1mg |
| Copper | 0.13mg14% | 0.23mg25% | <0.1mg |
| Manganese | 0.54mg23% | 2.2mg95% | <0.1mg |
| Selenium | 22mcg39% | 26mcg47% | <0.1mcg |
🔬Nutritional Analysis
Calories: Bagels Plain and Bread Whole-wheat have nearly identical calorie content at 264 and 254 kcal per 100g respectively.
Protein: Bread Whole-wheat provides more protein with 12.3g versus 10.6g per 100g. In terms of protein-to-calorie efficiency, Bread Whole-wheat offers better value for building and maintaining muscle.
Fat: Bread Whole-wheat has more fat (3.55g vs 1.32g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin B6 (Bread Whole-wheat: 0.216mg vs 0.07mg), Vitamin E (Bagels Plain: 7.46mg vs 2.82mg), Folate (Bagels Plain: 106mcg vs 42mcg).
Key Minerals: Notable mineral differences include Manganese (Bread Whole-wheat: 2.18mg vs 0.539mg), Magnesium (Bread Whole-wheat: 76.6mg vs 29mg), Potassium (Bread Whole-wheat: 250mg vs 107mg).
Diet Suitability: Bagels Plain fits a low-fat diet. Bread Whole-wheat fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bagels Plain or Bread Whole-wheat?
- Bread Whole-wheat has more protein with 12.3g per 100g compared to 10.6g for Bagels Plain.
- Which is lower in calories, Bagels Plain or Bread Whole-wheat?
- Bread Whole-wheat is lower in calories with 254 kcal per 100g versus 264 kcal.
- Is Bagels Plain or Bread Whole-wheat healthier?
- It depends on your goals. Bagels Plain has 264 calories and 10.6g protein per 100g, while Bread Whole-wheat has 254 calories and 12.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bagels Plain or Bread Whole-wheat?
- Bagels Plain is leaner with 1.32g of fat per 100g compared to 3.55g.
- Which has more fiber, Bagels Plain or Bread Whole-wheat?
- Bread Whole-wheat has more fiber with 6g per 100g compared to 1.6g.