Bagels PlainvsDark Rye Flour
Bagels Plain has 264 calories and 11g protein per 100g. Dark Rye Flour has 325 calories and 16g protein per 100g Dark Rye Flour has more protein, Bagels Plain is lower in calories.
🎯When to Eat What
Goal-based picks for Bagels Plain vs Dark Rye Flour
Go with Bagels Plain at just 264 kcal per 100g — 19% fewer calories.
Dark Rye Flour will keep you satisfied longer with 23.8g fiber, 15.9g protein — fat and protein slow digestion while fiber adds bulk.
Dark Rye Flour's carbs (68.6g) come with 23.8g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Dark Rye Flour is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Dark Rye Flour provides 717mg 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.
Dark Rye Flour
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 | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 264kcal13% | 325kcal16% | <0.1kcal |
| Protein | 11g21% | 16g32% | <0.1g |
| Total Fat | 1.3g2% | 2.2g3% | <0.1g |
| Saturated Fat | 0.36g2% | 0.27g1% | +<0.1g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 52g19% | 69g25% | <0.1g |
| Dietary Fiber | 1.6g6% | 24g85% | <0.1g |
| Sugars | 8.4g | 2.3g | +6.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 7.5mg50% | 2.7mg18% | +4.7mg |
| Vitamin K | 0.20mcg0% | 5.9mcg5% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | 0.44mg26% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 106mcg27% | 33mcg8% | +73mcg |
| Thiamin (B1) | 0.57mg47% | 0.32mg26% | +0.25mg |
| Riboflavin (B2) | 0.34mg26% | 0.25mg19% | +<0.1mg |
| Niacin (B3) | 4.5mg28% | 4.3mg27% | +0.25mg |
| 🔶Minerals | |||
| Sodium | 422mg18% | 2.0mg0% | +420mg |
| Calcium | 219mg17% | 37mg3% | +182mg |
| Iron | 3.6mg20% | 5.0mg28% | <0.1mg |
| Potassium | 107mg2% | 717mg15% | <0.1mg |
| Phosphorus | 99mg8% | 499mg40% | <0.1mg |
| Magnesium | 29mg7% | 160mg38% | <0.1mg |
| Zinc | 0.83mg8% | 5.0mg46% | <0.1mg |
| Copper | 0.13mg14% | 0.56mg62% | <0.1mg |
| Manganese | 0.54mg23% | 6.1mg263% | <0.1mg |
| Selenium | 22mcg39% | 18mcg33% | +3.5mcg |
🔬Nutritional Analysis
Calories: Bagels Plain is moderately lower in calories than Dark Rye Flour, containing 264 kcal compared to 325 kcal per 100g (23% fewer calories).
Protein: Dark Rye Flour provides more protein with 15.9g versus 10.6g per 100g. In terms of protein-to-calorie efficiency, Dark Rye Flour offers better value for building and maintaining muscle.
Fat: Dark Rye Flour has more fat (2.22g 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 A (Dark Rye Flour: 1mcg vs 0mcg), Vitamin K (Dark Rye Flour: 5.9mcg vs 0.2mcg), Vitamin B6 (Dark Rye Flour: 0.443mg vs 0.07mg).
Key Minerals: Notable mineral differences include Sodium (Bagels Plain: 422mg vs 2mg), Manganese (Dark Rye Flour: 6.06mg vs 0.539mg), Potassium (Dark Rye Flour: 717mg vs 107mg).
Diet Suitability: Both fit a low-fat diet. Dark Rye Flour fits a low-sodium diet. Dark Rye Flour fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Bagels Plain or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 10.6g for Bagels Plain.
- Which is lower in calories, Bagels Plain or Dark Rye Flour?
- Bagels Plain is lower in calories with 264 kcal per 100g versus 325 kcal.
- Is Bagels Plain or Dark Rye Flour healthier?
- It depends on your goals. Bagels Plain has 264 calories and 10.6g protein per 100g, while Dark Rye Flour has 325 calories and 15.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Bagels Plain or Dark Rye Flour?
- Bagels Plain is leaner with 1.32g of fat per 100g compared to 2.22g.
- Which has more fiber, Bagels Plain or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 1.6g.