Bagels PlainvsQuinoa (Cooked)
Bagels Plain has 264 calories and 11g protein per 100g. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g Bagels Plain has more protein, Quinoa (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Bagels Plain vs Quinoa (Cooked)
Go with Quinoa (Cooked) at just 120 kcal per 100g — 55% fewer calories.
Quinoa (Cooked) will keep you satisfied longer with 2.8g fiber, 4.4g protein — fat and protein slow digestion while fiber adds bulk.
Bagels Plain with 52.4g of carbs per 100g provides fast-acting energy — great before a workout.
Quinoa (Cooked) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Quinoa (Cooked) provides 172mg 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.
Quinoa (Cooked)
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 | Quinoa | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 264kcal13% | 120kcal6% | +144kcal |
| Protein | 11g21% | 4.4g9% | +6.2g |
| Total Fat | 1.3g2% | 1.9g2% | <0.1g |
| Saturated Fat | 0.36g2% | 0.23g1% | +0.13g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 52g19% | 21g8% | +31g |
| Dietary Fiber | 1.6g6% | 2.8g10% | <0.1g |
| Sugars | 8.4g | 0.87g | +7.6g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 7.5mg50% | 0.63mg4% | +6.8mg |
| Vitamin K | 0.20mcg0% | 0mcg0% | +0.20mcg |
| Vitamin B6 | <0.1mg4% | 0.12mg7% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 106mcg27% | 42mcg11% | +64mcg |
| Thiamin (B1) | 0.57mg47% | 0.11mg9% | +0.46mg |
| Riboflavin (B2) | 0.34mg26% | 0.11mg8% | +0.23mg |
| Niacin (B3) | 4.5mg28% | 0.41mg3% | +4.1mg |
| 🔶Minerals | |||
| Sodium | 422mg18% | 7.0mg0% | +415mg |
| Calcium | 219mg17% | 17mg1% | +202mg |
| Iron | 3.6mg20% | 1.5mg8% | +2.1mg |
| Potassium | 107mg2% | 172mg4% | <0.1mg |
| Phosphorus | 99mg8% | 152mg12% | <0.1mg |
| Magnesium | 29mg7% | 64mg15% | <0.1mg |
| Zinc | 0.83mg8% | 1.1mg10% | <0.1mg |
| Copper | 0.13mg14% | 0.19mg21% | <0.1mg |
| Manganese | 0.54mg23% | 0.63mg27% | <0.1mg |
| Selenium | 22mcg39% | 2.8mcg5% | +19mcg |
🔬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 264 kcal for Bagels Plain — that's 120% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: Bagels Plain provides more protein with 10.6g versus 4.4g per 100g. In terms of protein-to-calorie efficiency, Bagels Plain offers better value for building and maintaining muscle.
Fat: Bagels Plain is the leaner option with 1.32g of total fat per 100g compared to 1.92g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Bagels Plain: 0.2mcg vs 0mcg), Vitamin E (Bagels Plain: 7.46mg vs 0.63mg), Niacin (B3) (Bagels Plain: 4.52mg vs 0.412mg).
Key Minerals: Notable mineral differences include Sodium (Bagels Plain: 422mg vs 7mg), Calcium (Bagels Plain: 219mg vs 17mg), Selenium (Bagels Plain: 21.5mcg vs 2.8mcg).
Diet Suitability: Both fit a low-fat diet. Quinoa (Cooked) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Bagels Plain or Quinoa (Cooked)?
- Bagels Plain has more protein with 10.6g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Bagels Plain or Quinoa (Cooked)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 264 kcal.
- Is Bagels Plain or Quinoa (Cooked) healthier?
- It depends on your goals. Bagels Plain has 264 calories and 10.6g protein per 100g, while Quinoa (Cooked) has 120 calories and 4.4g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bagels Plain or Quinoa (Cooked)?
- Bagels Plain is leaner with 1.32g of fat per 100g compared to 1.92g.
- Which has more fiber, Bagels Plain or Quinoa (Cooked)?
- Quinoa (Cooked) has more fiber with 2.8g per 100g compared to 1.6g.