Bagels PlainvsWhite Rice (Raw)
Bagels Plain has 264 calories and 11g protein per 100g. White Rice (Raw) has 365 calories and 7.1g 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 White Rice (Raw)
Go with Bagels Plain at just 264 kcal per 100g — 28% 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.
White Rice (Raw) with 80g of carbs per 100g provides fast-acting energy — great before a workout.
White Rice (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
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.
White Rice (Raw)
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 Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 264kcal13% | 365kcal18% | <0.1kcal |
| Protein | 11g21% | 7.1g14% | +3.5g |
| Total Fat | 1.3g2% | 0.66g1% | +0.66g |
| Saturated Fat | 0.36g2% | 0.18g1% | +0.18g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 52g19% | 80g29% | <0.1g |
| Dietary Fiber | 1.6g6% | 1.3g5% | +0.30g |
| Sugars | 8.4g | 0.12g | +8.3g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 7.5mg50% | 0.11mg1% | +7.3mg |
| Vitamin K | 0.20mcg0% | 0.10mcg0% | +0.10mcg |
| Vitamin B6 | <0.1mg4% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 106mcg27% | 231mcg58% | <0.1mcg |
| Thiamin (B1) | 0.57mg47% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 0.34mg26% | <0.1mg4% | +0.29mg |
| Niacin (B3) | 4.5mg28% | 4.2mg26% | +0.33mg |
| 🔶Minerals | |||
| Sodium | 422mg18% | 5.0mg0% | +417mg |
| Calcium | 219mg17% | 28mg2% | +191mg |
| Iron | 3.6mg20% | 4.3mg24% | <0.1mg |
| Potassium | 107mg2% | 115mg2% | <0.1mg |
| Phosphorus | 99mg8% | 115mg9% | <0.1mg |
| Magnesium | 29mg7% | 25mg6% | +4.0mg |
| Zinc | 0.83mg8% | 1.1mg10% | <0.1mg |
| Copper | 0.13mg14% | 0.22mg24% | <0.1mg |
| Manganese | 0.54mg23% | 1.1mg47% | <0.1mg |
| Selenium | 22mcg39% | 15mcg27% | +6.4mcg |
🔬Nutritional Analysis
Calories: Bagels Plain is significantly lower in calories at just 264 kcal per 100g compared to 365 kcal for White Rice (Raw) — that's 38% fewer calories, making Bagels Plain the better choice for calorie-conscious diets.
Protein: Bagels Plain provides more protein with 10.6g versus 7.13g 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 0.66g 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 0.11mg), Riboflavin (B2) (Bagels Plain: 0.344mg vs 0.049mg), Vitamin B6 (White Rice (Raw): 0.164mg vs 0.07mg).
Key Minerals: Notable mineral differences include Sodium (Bagels Plain: 422mg vs 5mg), Calcium (Bagels Plain: 219mg vs 28mg), Manganese (White Rice (Raw): 1.09mg vs 0.539mg).
Diet Suitability: Both fit a low-fat diet. White Rice (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Bagels Plain or White Rice (Raw)?
- Bagels Plain has more protein with 10.6g per 100g compared to 7.13g for White Rice (Raw).
- Which is lower in calories, Bagels Plain or White Rice (Raw)?
- Bagels Plain is lower in calories with 264 kcal per 100g versus 365 kcal.
- Is Bagels Plain or White Rice (Raw) healthier?
- It depends on your goals. Bagels Plain has 264 calories and 10.6g protein per 100g, while White Rice (Raw) has 365 calories and 7.13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bagels Plain or White Rice (Raw)?
- White Rice (Raw) is leaner with 0.66g of fat per 100g compared to 1.32g.
- Which has more fiber, Bagels Plain or White Rice (Raw)?
- Bagels Plain has more fiber with 1.6g per 100g compared to 1.3g.