Bagels Plain vs Bread White

Every measured nutrient, side by side. Per 100 calories first, since food densities differ.

Key takeaways

Bagels Plain has more protein per 100 calories: 3.87 g against 3 g.
Bread White is lighter per 100 g: 223 kcal against 275 kcal.
Bagels Plain leads in 1 micronutrient, including Vitamin E.
Bread White leads in 25 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).

Per 100 calories

Nutrient	Bagels Plain	Bread White
Calories	100 kcal	100 kcal
Protein	3.87 g	3 g
Carbs	19.6 g	18.6 g
Fat	0.549 g	1.4 g
Vitamins
Vitamin A	0 µg	3.81 µg
Thiamin (B1)	0.148 mg	0.203 mg
Riboflavin (B2)	0.075 mg	0.145 mg
Niacin (B3)	1.23 mg	1.98 mg
Pantothenic Acid (B5)	0.125 mg	0.165 mg
Vitamin B6	0.021 mg	0.027 mg
Folate	26.8 µg	49.1 µg
Vitamin B12	0 µg	0.013 µg
Choline	5.52 mg	6.86 mg
Vitamin C	0 mg	0.022 mg
Vitamin E	1.38 mg	0.103 mg
Vitamin K	0.218 µg	0.807 µg
Minerals
Calcium	25 mg	57.4 mg
Iron	1.04 mg	1.54 mg
Magnesium	10.2 mg	9.63 mg
Phosphorus	34.8 mg	44.7 mg
Potassium	38.2 mg	56.4 mg
Sodium	180 mg	192 mg
Zinc	0.347 mg	0.307 mg
Copper	0.056 mg	0.053 mg
Manganese	0.199 mg	0.211 mg
Selenium	8.48 µg	10.9 µg
Iodine	0 µg	3.7 µg
Carbohydrates
Fiber	0.749 g	1.08 g
Sugar	3.19 g	2.66 g
Starch	15.6 g	16.7 g
Fructose	0.921 g	1.09 g
Fats
Polyunsaturated Fat	0.23 g	0.882 g
Monounsaturated Fat	0.075 g	0.361 g
Saturated Fat	0.091 g	0.34 g
Trans Fat	0.004 g	0.012 g
Cholesterol	0 mg	0.448 mg
Omega-3 (ALA)	0.016 g	0.074 g
Omega-6 (Linoleic Acid)	0.216 g	0.785 g
Amino Acids
Histidine	0.085 g	0.083 g
Isoleucine	0.151 g	0.142 g
Leucine	0.275 g	0.263 g
Lysine	0.094 g	0.109 g
Methionine	0.07 g	0.067 g
Cystine	0.084 g	0.074 g
Phenylalanine	0.194 g	0.182 g
Tyrosine	0.112 g	0.114 g
Threonine	0.112 g	0.11 g
Tryptophan	0.047 g	0.045 g
Valine	0.17 g	0.161 g
Arginine	0.144 g	0.145 g
Alanine	0.13 g	0.124 g
Serine	0.178 g	0.179 g
Proline	1.31 g	1.16 g
Glycine	0.139 g	0.128 g
Aspartic Acid	0.441 g	0.4 g
Glutamic Acid	0.19 g	0.182 g

Per 100 grams

Nutrient	Bagels Plain	Bread White
Calories	275 kcal	223 kcal
Protein	10.6 g	6.69 g
Carbs	54 g	41.4 g
Fat	1.51 g	3.13 g
Vitamins
Vitamin A	0 µg	8.5 µg
Thiamin (B1)	0.407 mg	0.452 mg
Riboflavin (B2)	0.207 mg	0.323 mg
Niacin (B3)	3.4 mg	4.41 mg
Pantothenic Acid (B5)	0.345 mg	0.368 mg
Vitamin B6	0.059 mg	0.06 mg
Folate	73.8 µg	110 µg
Vitamin B12	0 µg	0.03 µg
Choline	15.2 mg	15.3 mg
Vitamin C	0 mg	0.05 mg
Vitamin E	3.79 mg	0.23 mg
Vitamin K	0.6 µg	1.8 µg
Minerals
Calcium	68.8 mg	128 mg
Iron	2.87 mg	3.43 mg
Magnesium	28 mg	21.5 mg
Phosphorus	95.8 mg	99.7 mg
Potassium	105 mg	126 mg
Sodium	496 mg	428 mg
Zinc	0.954 mg	0.684 mg
Copper	0.153 mg	0.118 mg
Manganese	0.547 mg	0.47 mg
Selenium	23.4 µg	24.4 µg
Iodine	0 µg	8.25 µg
Carbohydrates
Fiber	2.06 g	2.4 g
Sugar	8.79 g	5.94 g
Starch	43.1 g	37.2 g
Fructose	2.54 g	2.43 g
Fats
Polyunsaturated Fat	0.634 g	1.97 g
Monounsaturated Fat	0.206 g	0.806 g
Saturated Fat	0.25 g	0.758 g
Trans Fat	0.011 g	0.027 g
Cholesterol	0 mg	1 mg
Omega-3 (ALA)	0.044 g	0.166 g
Omega-6 (Linoleic Acid)	0.594 g	1.75 g
Amino Acids
Histidine	0.233 g	0.184 g
Isoleucine	0.415 g	0.316 g
Leucine	0.756 g	0.586 g
Lysine	0.258 g	0.242 g
Methionine	0.193 g	0.149 g
Cystine	0.231 g	0.164 g
Phenylalanine	0.534 g	0.405 g
Tyrosine	0.309 g	0.255 g
Threonine	0.309 g	0.245 g
Tryptophan	0.128 g	0.1 g
Valine	0.469 g	0.36 g
Arginine	0.395 g	0.324 g
Alanine	0.357 g	0.276 g
Serine	0.491 g	0.399 g
Proline	3.6 g	2.59 g
Glycine	0.383 g	0.286 g
Aspartic Acid	1.21 g	0.893 g
Glutamic Acid	0.522 g	0.406 g

Full profiles

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bagels Plain and Bread White, including preparation variants and research-cited compound levels, or compare any two foods.

Key takeaways

Per 100 calories

Per 100 grams

Full profiles

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