Bagels PlainvsCouscous Dry
Bagels Plain has 264 calories and 11g protein per 100g. Couscous Dry has 376 calories and 13g protein per 100g Couscous Dry has more protein, Bagels Plain is lower in calories.
🎯When to Eat What
Goal-based picks for Bagels Plain vs Couscous Dry
Go with Bagels Plain at just 264 kcal per 100g — 30% fewer calories.
Couscous Dry's carbs (77.4g) come with 5g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Couscous Dry is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Couscous Dry provides 166mg 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.
Bagels Plain has 3.6mg of iron per 100g — important for energy and preventing anemia.
⚠️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.
Couscous Dry
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 | Couscous Dry | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 264kcal13% | 376kcal19% | <0.1kcal |
| Protein | 11g21% | 13g26% | <0.1g |
| Total Fat | 1.3g2% | 0.64g1% | +0.68g |
| Saturated Fat | 0.36g2% | 0.12g1% | +0.24g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 52g19% | 77g28% | <0.1g |
| Dietary Fiber | 1.6g6% | 5.0g18% | <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% | 0.11mg6% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 106mcg27% | 20mcg5% | +86mcg |
| Thiamin (B1) | 0.57mg47% | 0.16mg14% | +0.40mg |
| Riboflavin (B2) | 0.34mg26% | <0.1mg6% | +0.27mg |
| Niacin (B3) | 4.5mg28% | 3.5mg22% | +1.0mg |
| 🔶Minerals | |||
| Sodium | 422mg18% | 10mg0% | +412mg |
| Calcium | 219mg17% | 24mg2% | +195mg |
| Iron | 3.6mg20% | 1.1mg6% | +2.5mg |
| Potassium | 107mg2% | 166mg4% | <0.1mg |
| Phosphorus | 99mg8% | 170mg14% | <0.1mg |
| Magnesium | 29mg7% | 44mg10% | <0.1mg |
| Zinc | 0.83mg8% | 0.83mg8% | — |
| Copper | 0.13mg14% | 0.25mg27% | <0.1mg |
| Manganese | 0.54mg23% | 0.78mg34% | <0.1mg |
| Selenium | 22mcg39% | — | — |
🔬Nutritional Analysis
Calories: Bagels Plain is significantly lower in calories at just 264 kcal per 100g compared to 376 kcal for Couscous Dry — that's 42% fewer calories, making Bagels Plain the better choice for calorie-conscious diets.
Protein: Couscous Dry has more protein per 100g (12.8g vs 10.6g), but Bagels Plain delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Bagels Plain has more fat (1.32g vs 0.64g 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 Folate (Bagels Plain: 106mcg vs 20mcg), Riboflavin (B2) (Bagels Plain: 0.344mg vs 0.078mg), Thiamin (B1) (Bagels Plain: 0.568mg vs 0.163mg).
Key Minerals: Notable mineral differences include Sodium (Bagels Plain: 422mg vs 10mg), Calcium (Bagels Plain: 219mg vs 24mg), Iron (Bagels Plain: 3.57mg vs 1.08mg).
Diet Suitability: Both fit a low-fat diet. Couscous Dry fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Bagels Plain or Couscous Dry?
- Couscous Dry has more protein with 12.8g per 100g compared to 10.6g for Bagels Plain.
- Which is lower in calories, Bagels Plain or Couscous Dry?
- Bagels Plain is lower in calories with 264 kcal per 100g versus 376 kcal.
- Is Bagels Plain or Couscous Dry healthier?
- It depends on your goals. Bagels Plain has 264 calories and 10.6g protein per 100g, while Couscous Dry has 376 calories and 12.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bagels Plain or Couscous Dry?
- Couscous Dry is leaner with 0.64g of fat per 100g compared to 1.32g.
- Which has more fiber, Bagels Plain or Couscous Dry?
- Couscous Dry has more fiber with 5g per 100g compared to 1.6g.