Bagel (plain) vs White toast
Same bread family, different portion. A bagel is dense and large — one is several slices’ worth of calories; a slice of toast is small and easy to bound. Similar per 100 g; the real difference is how much you eat. Toast to keep the portion in check, a bagel when it is the meal.
Bagel (plain) and White toast, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Bagel (plain) · per 100 g | White toast · per 100 g | |
|---|---|---|
| Calories | 264 | 290 |
| Protein | 10.6 g | 9 g |
| Fat | 1.3 g | 4 g |
| Carbs | 52.4 g | 54.5 g |
| Fiber | 1.6 g | 2.9 g |
| Sugars | 8.4 g | 6.2 g |
| Sodium | 422 mg | 537 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 219 mg | 119 mg |
| Folate | 106 µg | 104 µg |
| Iron | 3.6 mg | 3.3 mg |
| Magnesium | 29 mg | 26 mg |
| Niacin | 4.5 mg | 3.9 mg |
| Phosphorus | 99 mg | 103 mg |
| Potassium | 107 mg | 131 mg |
| Riboflavin | 0.3 mg | 0.3 mg |
| Thiamin | 0.6 mg | 0.4 mg |
| Vitamin A | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 7.5 mg | 0.2 mg |
| Vitamin K | 0.2 µg | 3.4 µg |
| Zinc | 0.8 mg | 0.7 mg |
Plain bagel, USDA generic (an average of plain/onion/poppy/sesame) — a typical bagel, not one variety.
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Bagel (plain) or White toast better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.