Bagels PlainvsBuckwheat Groats Dry (Roasted)
Bagels Plain has 264 calories and 11g protein per 100g. Buckwheat Groats Dry (Roasted) has 346 calories and 12g protein per 100g Buckwheat Groats Dry (Roasted) has more protein, Bagels Plain is lower in calories.
🎯When to Eat What
Goal-based picks for Bagels Plain vs Buckwheat Groats Dry (Roasted)
Go with Bagels Plain at just 264 kcal per 100g — 24% fewer calories.
Buckwheat Groats Dry (Roasted) will keep you satisfied longer with 10.3g fiber, 11.7g protein — fat and protein slow digestion while fiber adds bulk.
Buckwheat Groats Dry (Roasted)'s carbs (75g) come with 10.3g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Buckwheat Groats Dry (Roasted) is the heart-friendlier option with less sodium, more fiber, more potassium.
Buckwheat Groats Dry (Roasted) provides 320mg of potassium per 100g — important for muscle function and hydration.
Bagels Plain provides 219mg of calcium per 100g — a much better source for bone health.
⚠️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.
Buckwheat Groats Dry (Roasted)
No major nutritional red flags stand out per 100g.
🔥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 | Buckwheat Groats Roasted Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 264kcal13% | 346kcal17% | <0.1kcal |
| Protein | 11g21% | 12g23% | <0.1g |
| Total Fat | 1.3g2% | 2.7g3% | <0.1g |
| Saturated Fat | 0.36g2% | 0.59g3% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 52g19% | 75g27% | <0.1g |
| Dietary Fiber | 1.6g6% | 10g37% | <0.1g |
| Sugars | 8.4g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 7.5mg50% | — | — |
| Vitamin K | 0.20mcg0% | — | — |
| Vitamin B6 | <0.1mg4% | 0.35mg21% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 106mcg27% | 42mcg11% | +64mcg |
| Thiamin (B1) | 0.57mg47% | 0.22mg19% | +0.34mg |
| Riboflavin (B2) | 0.34mg26% | 0.27mg21% | +<0.1mg |
| Niacin (B3) | 4.5mg28% | 5.1mg32% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 422mg18% | 11mg0% | +411mg |
| Calcium | 219mg17% | 17mg1% | +202mg |
| Iron | 3.6mg20% | 2.5mg14% | +1.1mg |
| Potassium | 107mg2% | 320mg7% | <0.1mg |
| Phosphorus | 99mg8% | 319mg26% | <0.1mg |
| Magnesium | 29mg7% | 221mg53% | <0.1mg |
| Zinc | 0.83mg8% | 2.4mg22% | <0.1mg |
| Copper | 0.13mg14% | 0.62mg69% | <0.1mg |
| Manganese | 0.54mg23% | 1.6mg70% | <0.1mg |
| Selenium | 22mcg39% | 8.4mcg15% | +13mcg |
🔬Nutritional Analysis
Calories: Bagels Plain is significantly lower in calories at just 264 kcal per 100g compared to 346 kcal for Buckwheat Groats Dry (Roasted) — that's 31% fewer calories, making Bagels Plain the better choice for calorie-conscious diets.
Protein: Buckwheat Groats Dry (Roasted) has more protein per 100g (11.7g vs 10.6g), but Bagels Plain delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Buckwheat Groats Dry (Roasted) has more fat (2.71g 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 (Buckwheat Groats Dry (Roasted): 0.353mg vs 0.07mg), Thiamin (B1) (Bagels Plain: 0.568mg vs 0.224mg), Folate (Bagels Plain: 106mcg vs 42mcg).
Key Minerals: Notable mineral differences include Sodium (Bagels Plain: 422mg vs 11mg), Calcium (Bagels Plain: 219mg vs 17mg), Magnesium (Buckwheat Groats Dry (Roasted): 221mg vs 29mg).
Diet Suitability: Both fit a low-fat diet. Buckwheat Groats Dry (Roasted) fits a low-sodium diet. Buckwheat Groats Dry (Roasted) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bagels Plain or Buckwheat Groats Dry (Roasted)?
- Buckwheat Groats Dry (Roasted) has more protein with 11.7g per 100g compared to 10.6g for Bagels Plain.
- Which is lower in calories, Bagels Plain or Buckwheat Groats Dry (Roasted)?
- Bagels Plain is lower in calories with 264 kcal per 100g versus 346 kcal.
- Is Bagels Plain or Buckwheat Groats Dry (Roasted) healthier?
- It depends on your goals. Bagels Plain has 264 calories and 10.6g protein per 100g, while Buckwheat Groats Dry (Roasted) has 346 calories and 11.7g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bagels Plain or Buckwheat Groats Dry (Roasted)?
- Bagels Plain is leaner with 1.32g of fat per 100g compared to 2.71g.
- Which has more fiber, Bagels Plain or Buckwheat Groats Dry (Roasted)?
- Buckwheat Groats Dry (Roasted) has more fiber with 10.3g per 100g compared to 1.6g.