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Navajo frybread vs. Muffin — In-Depth Nutrition Comparison

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What are the main differences between navajo frybread and muffin?

  • Navajo frybread is richer in iron, vitamin B1, vitamin B3, selenium, and folate, yet muffin is richer in vitamin K, vitamin E, and vitamin B12.
  • Navajo frybread's daily need coverage for iron is 34% higher.
  • Navajo frybread has 3 times more vitamin B3 than muffin. Navajo frybread has 4.603mg of vitamin B3, while muffin has 1.418mg.
  • Muffin contains less saturated fat.
  • Muffin has a lower glycemic index than navajo frybread.

We used Frybread, made with lard (Navajo) and Muffins, blueberry, commercially prepared (Includes mini-muffins) types in this comparison.

Infographic

Navajo frybread vs Muffin infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
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%
Contains more MagnesiumMagnesium +80%
Contains more CalciumCalcium +29.5%
Contains more IronIron +210.8%
Contains more CopperCopper +51.7%
Contains more SeleniumSelenium +126.8%
Contains more PotassiumPotassium +57.1%
Contains more PhosphorusPhosphorus +18.7%
Contains more ManganeseManganese +51.2%
~equal in Zinc ~0.37mg
~equal in Sodium ~336mg

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.
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% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Muffin
8
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%
Contains more Vitamin B1Vitamin B1 +156%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B3Vitamin B3 +224.6%
Contains more FolateFolate +154.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +186.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +4800%
~equal in Vitamin B6 ~0.04mg

All nutrients comparison - raw data values

Nutrient Navajo frybread Muffin DV% diff.
Polyunsaturated fat 1.055g 8.103g 47%
Iron 4.04mg 1.3mg 34%
Vitamin K 0.8µg 39.2µg 32%
Vitamin B1 0.43mg 0.168mg 22%
Vitamin B3 4.603mg 1.418mg 20%
Folate 122µg 48µg 19%
Selenium 18.6µg 8.2µg 19%
Choline 92.5mg 17%
Starch 42.85g 16.31g 11%
Vitamin E 0mg 1.63mg 11%
Cholesterol 7mg 30mg 8%
Saturated fat 4.621g 2.844g 8%
Vitamin B12 0µg 0.16µg 7%
Manganese 0.297mg 0.449mg 7%
Fats 12.22g 16.07g 6%
Vitamin B5 0.164mg 0.47mg 6%
Protein 6.69g 4.49g 4%
Fiber 1.1g 4%
Vitamin B2 0.217mg 0.163mg 4%
Copper 0.091mg 0.06mg 3%
Phosphorus 123mg 146mg 3%
Fructose 0g 1.21g 2%
Calories 330kcal 375kcal 2%
Magnesium 18mg 10mg 2%
Carbs 48.26g 53g 2%
Vitamin A 21µg 2%
Vitamin D 0.1µg 1%
Vitamin C 0.9mg 1%
Potassium 77mg 121mg 1%
Calcium 57mg 44mg 1%
Vitamin D 4IU 1%
Monounsaturated fat 4.411g 4.822g 1%
Net carbs 48.26g 51.9g N/A
Sugar 2.03g 31.47g N/A
Zinc 0.35mg 0.37mg 0%
Sodium 329mg 336mg 0%
Vitamin B6 0.038mg 0.04mg 0%
Trans fat 0.2g N/A
Tryptophan 0.066mg 0%
Threonine 0.181mg 0%
Isoleucine 0.224mg 0%
Leucine 0.421mg 0%
Lysine 0.199mg 0%
Methionine 0.115mg 0%
Phenylalanine 0.277mg 0%
Valine 0.257mg 0%
Histidine 0.128mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 0.051g 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.018g 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
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
Contains more ProteinProtein +49%
Contains more WaterWater +26.5%
Contains more FatsFats +31.5%
Contains more OtherOther +17.5%
~equal in Carbs ~53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Muffin
3
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -38.5%
Contains more Poly. FatPolyunsaturated fat +668.1%
~equal in Monounsaturated fat ~4.822g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
95% 4%
Starch: 42.85 g
Sucrose: 0.17 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.76 g
Galactose: 0 g
Muffin
4
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Contains more StarchStarch +162.7%
Contains more MaltoseMaltose +274.5%
Contains more SucroseSucrose +16376.5%
Contains more GlucoseGlucose +1130%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/nutrients
  2. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.