Bagels PlainvsWhite Rice (Cooked)
Bagels Plain has 264 calories and 11g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Bagels Plain has more protein, White Rice (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Bagels Plain vs White Rice (Cooked)
Go with White Rice (Cooked) at just 130 kcal per 100g — 51% fewer calories.
Bagels Plain will keep you satisfied longer with 1.6g fiber, 10.6g protein — fat and protein slow digestion while fiber adds bulk.
Bagels Plain packs 10.6g of protein per 100g (16% of calories from protein) — the better pick for muscle growth and recovery.
Bagels Plain with 52.4g of carbs per 100g provides fast-acting energy — great before a workout.
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.
White Rice (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 | Rice White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 264kcal13% | 130kcal7% | +134kcal |
| Protein | 11g21% | 2.7g5% | +7.9g |
| Total Fat | 1.3g2% | 0.28g0% | +1.0g |
| Saturated Fat | 0.36g2% | <0.1g0% | +0.28g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 52g19% | 28g10% | +24g |
| Dietary Fiber | 1.6g6% | 0.40g1% | +1.2g |
| Sugars | 8.4g | <0.1g | +8.4g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 7.5mg50% | <0.1mg0% | +7.4mg |
| Vitamin K | 0.20mcg0% | 0mcg0% | +0.20mcg |
| Vitamin B6 | <0.1mg4% | <0.1mg5% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 106mcg27% | 58mcg14% | +48mcg |
| Thiamin (B1) | 0.57mg47% | 0.16mg14% | +0.40mg |
| Riboflavin (B2) | 0.34mg26% | <0.1mg1% | +0.33mg |
| Niacin (B3) | 4.5mg28% | 1.5mg9% | +3.0mg |
| 🔶Minerals | |||
| Sodium | 422mg18% | 382mg17% | +40mg |
| Calcium | 219mg17% | 10mg1% | +209mg |
| Iron | 3.6mg20% | 1.2mg7% | +2.4mg |
| Potassium | 107mg2% | 35mg1% | +72mg |
| Phosphorus | 99mg8% | 43mg3% | +56mg |
| Magnesium | 29mg7% | 12mg3% | +17mg |
| Zinc | 0.83mg8% | 0.49mg4% | +0.34mg |
| Copper | 0.13mg14% | <0.1mg8% | +<0.1mg |
| Manganese | 0.54mg23% | 0.47mg21% | +<0.1mg |
| Selenium | 22mcg39% | 7.5mcg14% | +14mcg |
🔬Nutritional Analysis
Calories: White Rice (Cooked) is significantly lower in calories at just 130 kcal per 100g compared to 264 kcal for Bagels Plain — that's 103% fewer calories, making White Rice (Cooked) the better choice for calorie-conscious diets.
Protein: Bagels Plain provides more protein with 10.6g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Bagels Plain offers better value for building and maintaining muscle.
Fat: Bagels Plain has more fat (1.32g vs 0.28g 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 K (Bagels Plain: 0.2mcg vs 0mcg), Vitamin E (Bagels Plain: 7.46mg vs 0.04mg), Riboflavin (B2) (Bagels Plain: 0.344mg vs 0.013mg).
Key Minerals: Notable mineral differences include Calcium (Bagels Plain: 219mg vs 10mg), Potassium (Bagels Plain: 107mg vs 35mg), Iron (Bagels Plain: 3.57mg vs 1.2mg).
Diet Suitability: Both fit a low-fat diet.
🔗Related Comparisons
More with Bagels Plain
More with White Rice
❓Frequently Asked Questions
- Which has more protein, Bagels Plain or White Rice (Cooked)?
- Bagels Plain has more protein with 10.6g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Bagels Plain or White Rice (Cooked)?
- White Rice (Cooked) is lower in calories with 130 kcal per 100g versus 264 kcal.
- Is Bagels Plain or White Rice (Cooked) healthier?
- It depends on your goals. Bagels Plain has 264 calories and 10.6g protein per 100g, while White Rice (Cooked) has 130 calories and 2.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bagels Plain or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 1.32g.
- Which has more fiber, Bagels Plain or White Rice (Cooked)?
- Bagels Plain has more fiber with 1.6g per 100g compared to 0.4g.