Bagel (plain) vs Whole wheat bread
Both count toward 30 plants a week.
| Bagel (plain) | Whole wheat bread | |
|---|---|---|
| Protein · per 100 g | 10.0 g | 13.0 g |
| Fiber · per 100 g | 2.2 g | 6.8 g |
| Energy · per 100 g | 250 kcal | 247 kcal |
| Protein · per 100 kcal | 4.0 g | 5.3 g |
| To hit 30 g protein | 300 g · 750 kcal | 231 g · 570 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.