Bagels PlainvsCornmeal Whole-grain
Bagels Plain has 264 calories and 11g protein per 100g. Cornmeal Whole-grain has 362 calories and 8.1g protein per 100g Bagels Plain has more protein, Bagels Plain is lower in calories.
🎯When to Eat What
Goal-based picks for Bagels Plain vs Cornmeal Whole-grain
Go with Bagels Plain at just 264 kcal per 100g — 27% fewer calories.
Cornmeal Whole-grain's carbs (76.9g) come with 7.3g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Bagels Plain packs 10.6g of protein per 100g (16% of calories from protein) — the better pick for muscle growth and recovery.
Cornmeal Whole-grain is the heart-friendlier option with less sodium, more fiber, more potassium.
Cornmeal Whole-grain provides 287mg 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.
Cornmeal Whole-grain
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 | Cornmeal Whole-grain White | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 264kcal13% | 362kcal18% | <0.1kcal |
| Protein | 11g21% | 8.1g16% | +2.5g |
| Total Fat | 1.3g2% | 3.6g5% | <0.1g |
| Saturated Fat | 0.36g2% | 0.51g3% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 52g19% | 77g28% | <0.1g |
| Dietary Fiber | 1.6g6% | 7.3g26% | <0.1g |
| Sugars | 8.4g | 0.64g | +7.8g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 7.5mg50% | 0.42mg3% | +7.0mg |
| Vitamin K | 0.20mcg0% | 0.30mcg0% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | 0.30mg18% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 106mcg27% | 25mcg6% | +81mcg |
| Thiamin (B1) | 0.57mg47% | 0.39mg32% | +0.18mg |
| Riboflavin (B2) | 0.34mg26% | 0.20mg15% | +0.14mg |
| Niacin (B3) | 4.5mg28% | 3.6mg23% | +0.89mg |
| 🔶Minerals | |||
| Sodium | 422mg18% | 35mg2% | +387mg |
| Calcium | 219mg17% | 6.0mg0% | +213mg |
| Iron | 3.6mg20% | 3.5mg19% | +0.12mg |
| Potassium | 107mg2% | 287mg6% | <0.1mg |
| Phosphorus | 99mg8% | 241mg19% | <0.1mg |
| Magnesium | 29mg7% | 127mg30% | <0.1mg |
| Zinc | 0.83mg8% | 1.8mg17% | <0.1mg |
| Copper | 0.13mg14% | 0.19mg21% | <0.1mg |
| Manganese | 0.54mg23% | 0.50mg22% | +<0.1mg |
| Selenium | 22mcg39% | 16mcg28% | +6.0mcg |
🔬Nutritional Analysis
Calories: Bagels Plain is significantly lower in calories at just 264 kcal per 100g compared to 362 kcal for Cornmeal Whole-grain — that's 37% fewer calories, making Bagels Plain the better choice for calorie-conscious diets.
Protein: Bagels Plain provides more protein with 10.6g versus 8.12g per 100g. In terms of protein-to-calorie efficiency, Bagels Plain offers better value for building and maintaining muscle.
Fat: Cornmeal Whole-grain has more fat (3.59g 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 E (Bagels Plain: 7.46mg vs 0.42mg), Vitamin B6 (Cornmeal Whole-grain: 0.304mg vs 0.07mg), Folate (Bagels Plain: 106mcg vs 25mcg).
Key Minerals: Notable mineral differences include Calcium (Bagels Plain: 219mg vs 6mg), Sodium (Bagels Plain: 422mg vs 35mg), Magnesium (Cornmeal Whole-grain: 127mg vs 29mg).
Diet Suitability: Bagels Plain fits a low-fat diet. Cornmeal Whole-grain fits a low-sodium diet. Cornmeal Whole-grain fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bagels Plain or Cornmeal Whole-grain?
- Bagels Plain has more protein with 10.6g per 100g compared to 8.12g for Cornmeal Whole-grain.
- Which is lower in calories, Bagels Plain or Cornmeal Whole-grain?
- Bagels Plain is lower in calories with 264 kcal per 100g versus 362 kcal.
- Is Bagels Plain or Cornmeal Whole-grain healthier?
- It depends on your goals. Bagels Plain has 264 calories and 10.6g protein per 100g, while Cornmeal Whole-grain has 362 calories and 8.12g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bagels Plain or Cornmeal Whole-grain?
- Bagels Plain is leaner with 1.32g of fat per 100g compared to 3.59g.
- Which has more fiber, Bagels Plain or Cornmeal Whole-grain?
- Cornmeal Whole-grain has more fiber with 7.3g per 100g compared to 1.6g.