Bagels Plain vs Bread Wheat
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Bread Wheat has more protein per 100 calories: 5.22 g against 3.87 g.
- Bread Wheat is lighter per 100 g: 245 kcal against 275 kcal.
- Bagels Plain leads in 18 micronutrients, including Folate, Vitamin E, Sugar.
- Bread Wheat leads in 20 micronutrients, including Niacin (B3), Pantothenic Acid (B5), Vitamin B6.
Per 100 calories
| Nutrient | Bagels Plain | Bread Wheat |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.87 g | 5.22 g |
| Carbs | 19.6 g | 17.8 g |
| Fat | 0.549 g | 0.898 g |
| Vitamins | ||
| Thiamin (B1) | 0.148 mg | 0.131 mg |
| Riboflavin (B2) | 0.075 mg | 0.082 mg |
| Niacin (B3) | 1.23 mg | 1.7 mg |
| Pantothenic Acid (B5) | 0.125 mg | 0.26 mg |
| Vitamin B6 | 0.021 mg | 0.068 mg |
| Folate | 26.8 µg | 17.4 µg |
| Choline | 5.52 mg | 7.34 mg |
| Vitamin C | 0 mg | 0.041 mg |
| Vitamin E | 1.38 mg | 0.116 mg |
| Vitamin K | 0.218 µg | 1.32 µg |
| Minerals | ||
| Calcium | 25 mg | 29.6 mg |
| Iron | 1.04 mg | 1.19 mg |
| Magnesium | 10.2 mg | 24.2 mg |
| Phosphorus | 34.8 mg | 69.9 mg |
| Potassium | 38.2 mg | 79.3 mg |
| Sodium | 180 mg | 211 mg |
| Zinc | 0.347 mg | 0.522 mg |
| Copper | 0.056 mg | 0.08 mg |
| Manganese | 0.199 mg | 0.492 mg |
| Selenium | 8.48 µg | 12.7 µg |
| Carbohydrates | ||
| Fiber | 0.749 g | 2.01 g |
| Sugar | 3.19 g | 1.8 g |
| Starch | 15.6 g | 14.8 g |
| Fructose | 0.921 g | 0.951 g |
| Fats | ||
| Polyunsaturated Fat | 0.23 g | 0.341 g |
| Monounsaturated Fat | 0.075 g | 0.167 g |
| Saturated Fat | 0.091 g | 0.172 g |
| Trans Fat | 0.004 g | 0.004 g |
| Omega-3 (ALA) | 0.016 g | 0.064 g |
| Omega-3 (EPA) | 0 g | 0 g |
| Omega-6 (Linoleic Acid) | 0.216 g | 0.307 g |
| Amino Acids | ||
| Histidine | 0.085 g | 0.061 g |
| Isoleucine | 0.151 g | 0.105 g |
| Leucine | 0.275 g | 0.188 g |
| Lysine | 0.094 g | 0.088 g |
| Methionine | 0.07 g | 0.043 g |
| Cystine | 0.084 g | 0.063 g |
| Phenylalanine | 0.194 g | 0.129 g |
| Tyrosine | 0.112 g | 0.067 g |
| Threonine | 0.112 g | 0.122 g |
| Tryptophan | 0.047 g | 0.038 g |
| Valine | 0.17 g | 0.127 g |
| Arginine | 0.144 g | 0.127 g |
| Alanine | 0.13 g | 0.1 g |
| Serine | 0.178 g | 0.142 g |
| Proline | 1.31 g | 0.841 g |
| Glycine | 0.139 g | 0.107 g |
| Aspartic Acid | 0.441 g | 0.278 g |
| Glutamic Acid | 0.19 g | 0.127 g |
Per 100 grams
| Nutrient | Bagels Plain | Bread Wheat |
|---|---|---|
| Calories | 275 kcal | 245 kcal |
| Protein | 10.6 g | 12.8 g |
| Carbs | 54 g | 43.5 g |
| Fat | 1.51 g | 2.2 g |
| Vitamins | ||
| Thiamin (B1) | 0.407 mg | 0.322 mg |
| Riboflavin (B2) | 0.207 mg | 0.2 mg |
| Niacin (B3) | 3.4 mg | 4.18 mg |
| Pantothenic Acid (B5) | 0.345 mg | 0.638 mg |
| Vitamin B6 | 0.059 mg | 0.167 mg |
| Folate | 73.8 µg | 42.8 µg |
| Choline | 15.2 mg | 18 mg |
| Vitamin C | 0 mg | 0.1 mg |
| Vitamin E | 3.79 mg | 0.283 mg |
| Vitamin K | 0.6 µg | 3.23 µg |
| Minerals | ||
| Calcium | 68.8 mg | 72.5 mg |
| Iron | 2.87 mg | 2.91 mg |
| Magnesium | 28 mg | 59.3 mg |
| Phosphorus | 95.8 mg | 171 mg |
| Potassium | 105 mg | 194 mg |
| Sodium | 496 mg | 516 mg |
| Zinc | 0.954 mg | 1.28 mg |
| Copper | 0.153 mg | 0.195 mg |
| Manganese | 0.547 mg | 1.21 mg |
| Selenium | 23.4 µg | 31.2 µg |
| Carbohydrates | ||
| Fiber | 2.06 g | 4.93 g |
| Sugar | 8.79 g | 4.41 g |
| Starch | 43.1 g | 36.3 g |
| Fructose | 2.54 g | 2.33 g |
| Fats | ||
| Polyunsaturated Fat | 0.634 g | 0.835 g |
| Monounsaturated Fat | 0.206 g | 0.408 g |
| Saturated Fat | 0.25 g | 0.422 g |
| Trans Fat | 0.011 g | 0.011 g |
| Omega-3 (ALA) | 0.044 g | 0.158 g |
| Omega-3 (EPA) | 0 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0.594 g | 0.753 g |
| Amino Acids | ||
| Histidine | 0.233 g | 0.15 g |
| Isoleucine | 0.415 g | 0.258 g |
| Leucine | 0.756 g | 0.461 g |
| Lysine | 0.258 g | 0.215 g |
| Methionine | 0.193 g | 0.105 g |
| Cystine | 0.231 g | 0.154 g |
| Phenylalanine | 0.534 g | 0.315 g |
| Tyrosine | 0.309 g | 0.165 g |
| Threonine | 0.309 g | 0.299 g |
| Tryptophan | 0.128 g | 0.092 g |
| Valine | 0.469 g | 0.31 g |
| Arginine | 0.395 g | 0.311 g |
| Alanine | 0.357 g | 0.245 g |
| Serine | 0.491 g | 0.348 g |
| Proline | 3.6 g | 2.06 g |
| Glycine | 0.383 g | 0.262 g |
| Aspartic Acid | 1.21 g | 0.682 g |
| Glutamic Acid | 0.522 g | 0.31 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bagels Plain and Bread Wheat, including preparation variants and research-cited compound levels, or compare any two foods.