Bagel vs whole wheat pasta: which is healthier?
They are about equally nutrient-dense: bagel scores 43/100 and whole wheat pasta 42/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Bagel
264 kcal per 100 g. 1 medium bagel: 105 g
Whole wheat pasta
149 kcal per 100 g. 1 cup cooked: 140 g
Which to pick for your goal
- Fewer caloriesWhole wheat pasta264 vs 149 kcal per 100 g
- More proteinBagel11 vs 6 g per 100 g
- More fiberWhole wheat pasta1.6 vs 3.9 g per 100 g
- Less sugarWhole wheat pasta8.4 vs 0.8 g per 100 g
- More potassiumBagel107 vs 96 mg per 100 g
- Less saturated fatAbout even0.4 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Bagel, 100 g | Whole wheat pasta, 100 g | Bagel, 105 g | Whole wheat pasta, 140 g |
|---|---|---|---|---|
| Calories | 264 kcal | 149 kcal | 277 kcal | 209 kcal |
| Protein | 11 g | 6 g | 11 g | 8.4 g |
| Carbohydrates | 52 g | 30 g | 55 g | 42 g |
| Sugars | 8.4 g | 0.8 g | 8.9 g | 1.1 g |
| Fiber | 1.6 g | 3.9 g | 1.7 g | 5.5 g |
| Fat | 1.3 g | 1.7 g | 1.4 g | 2.4 g |
| Saturated fat | 0.4 g | 0.2 g | 0.4 g | 0.3 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 107 mg | 96 mg | 112 mg | 134 mg |
| Iron | 3.6 mg | 1.7 mg | 3.7 mg | 2.4 mg |
| Calcium | 219 mg | 13 mg | 230 mg | 18 mg |
| Magnesium | 29 mg | 54 mg | 30 mg | 76 mg |
| Sodium | 422 mg | 4 mg | 443 mg | 5.6 mg |
Last updated . Scores use the HowHealthyIs Score method.