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Muffin vs. Flour — In-Depth Nutrition Comparison

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A recap on differences between muffin and flour

  • Muffin has more vitamin K and choline; however, flour is higher in vitamin B1, selenium, iron, folate, vitamin B3, and vitamin B2.
  • Flour covers your daily vitamin B1 needs 51% more than muffin.
  • Flour contains 168 times less sodium than muffin. Muffin contains 336mg of sodium, while flour contains 2mg.
  • The glycemic index of flour is higher.

Food varieties used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Muffin vs Flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Muffin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Flour
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more CalciumCalcium +193.3%
Contains more PotassiumPotassium +13.1%
Contains more PhosphorusPhosphorus +35.2%
Contains more MagnesiumMagnesium +120%
Contains more IronIron +256.9%
Contains more CopperCopper +140%
Contains more ZincZinc +89.2%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +51.9%
Contains more SeleniumSelenium +313.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Muffin
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Flour
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2616.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12966.7%
Contains more CholineCholine +789.4%
Contains more Vitamin B1Vitamin B1 +367.3%
Contains more Vitamin B2Vitamin B2 +203.1%
Contains more Vitamin B3Vitamin B3 +316.4%
Contains more FolateFolate +281.3%
~equal in Vitamin B5 ~0.438mg
~equal in Vitamin B6 ~0.044mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
3
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more FatsFats +1539.8%
Contains more WaterWater +109.4%
Contains more OtherOther +221.7%
Contains more ProteinProtein +130.1%
Contains more CarbsCarbs +44%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +5442.5%
Contains more Poly. FatPolyunsaturated fat +1862%
Contains less Sat. FatSaturated fat -94.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muffin Flour
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Muffin Flour DV% diff.
Vitamin B1 0.168mg 0.785mg 51%
Polyunsaturated fat 8.103g 0.413g 51%
Selenium 8.2µg 33.9µg 47%
Iron 1.3mg 4.64mg 42%
Folate 48µg 183µg 34%
Vitamin K 39.2µg 0.3µg 32%
Vitamin B3 1.418mg 5.904mg 28%
Vitamin B2 0.163mg 0.494mg 25%
Fats 16.07g 0.98g 23%
Sodium 336mg 2mg 15%
Choline 92.5mg 10.4mg 15%
Monounsaturated fat 4.822g 0.087g 12%
Saturated fat 2.844g 0.155g 12%
Protein 4.49g 10.33g 12%
Cholesterol 30mg 0mg 10%
Manganese 0.449mg 0.682mg 10%
Vitamin E 1.63mg 0.06mg 10%
Copper 0.06mg 0.144mg 9%
Carbs 53g 76.31g 8%
Starch 16.31g 7%
Vitamin B12 0.16µg 0µg 7%
Fiber 1.1g 2.7g 6%
Phosphorus 146mg 108mg 5%
Zinc 0.37mg 0.7mg 3%
Calcium 44mg 15mg 3%
Magnesium 10mg 22mg 3%
Vitamin A 21µg 0µg 2%
Fructose 1.21g 2%
Calories 375kcal 364kcal 1%
Vitamin B5 0.47mg 0.438mg 1%
Vitamin C 0.9mg 0mg 1%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 51.9g 73.61g N/A
Potassium 121mg 107mg 0%
Sugar 31.47g 0.27g N/A
Vitamin B6 0.04mg 0.044mg 0%
Trans fat 0.2g N/A
Tryptophan 0.066mg 0.127mg 0%
Threonine 0.181mg 0.281mg 0%
Isoleucine 0.224mg 0.357mg 0%
Leucine 0.421mg 0.71mg 0%
Lysine 0.199mg 0.228mg 0%
Methionine 0.115mg 0.183mg 0%
Phenylalanine 0.277mg 0.52mg 0%
Valine 0.257mg 0.415mg 0%
Histidine 0.128mg 0.23mg 0%
Omega-3 - DHA 0.008g 0g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Muffin
46%
Flour
Minerals Daily Need Coverage Score
32%
Muffin
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Muffin
Muffin is lower in glycemic index (difference - 13)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flour
Flour is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 31.2g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 334mg)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 2.689g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.