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Flour vs. Muffin — In-Depth Nutrition Comparison

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A recap on differences between flour and muffin

  • Flour has more vitamin B1, selenium, iron, folate, vitamin B3, and vitamin B2; however, muffin is higher in vitamin K and choline.
  • Flour covers your daily vitamin B1 needs 51% more than muffin.
  • Muffin contains 4 times less vitamin B3 than flour. Flour contains 5.904mg of vitamin B3, while muffin contains 1.418mg.
  • Flour has less saturated fat.
  • The glycemic index of flour is higher.

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

Infographic

Flour vs Muffin 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.
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%
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 +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%
Contains more CalciumCalcium +193.3%
Contains more PotassiumPotassium +13.1%
Contains more PhosphorusPhosphorus +35.2%

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.
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%
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%
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%
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%
~equal in Vitamin B5 ~0.47mg
~equal in Vitamin B6 ~0.04mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +130.1%
Contains more CarbsCarbs +44%
Contains more FatsFats +1539.8%
Contains more WaterWater +109.4%
Contains more OtherOther +221.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +5442.5%
Contains more Poly. FatPolyunsaturated fat +1862%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Muffin
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 Flour Muffin DV% diff.
Vitamin B1 0.785mg 0.168mg 51%
Polyunsaturated fat 0.413g 8.103g 51%
Selenium 33.9µg 8.2µg 47%
Iron 4.64mg 1.3mg 42%
Folate 183µg 48µg 34%
Vitamin K 0.3µg 39.2µg 32%
Vitamin B3 5.904mg 1.418mg 28%
Vitamin B2 0.494mg 0.163mg 25%
Fats 0.98g 16.07g 23%
Sodium 2mg 336mg 15%
Choline 10.4mg 92.5mg 15%
Monounsaturated fat 0.087g 4.822g 12%
Saturated fat 0.155g 2.844g 12%
Protein 10.33g 4.49g 12%
Cholesterol 0mg 30mg 10%
Manganese 0.682mg 0.449mg 10%
Vitamin E 0.06mg 1.63mg 10%
Copper 0.144mg 0.06mg 9%
Carbs 76.31g 53g 8%
Starch 16.31g 7%
Vitamin B12 0µg 0.16µg 7%
Fiber 2.7g 1.1g 6%
Phosphorus 108mg 146mg 5%
Zinc 0.7mg 0.37mg 3%
Calcium 15mg 44mg 3%
Magnesium 22mg 10mg 3%
Vitamin A 0µg 21µg 2%
Fructose 1.21g 2%
Calories 364kcal 375kcal 1%
Vitamin B5 0.438mg 0.47mg 1%
Vitamin C 0mg 0.9mg 1%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 73.61g 51.9g N/A
Potassium 107mg 121mg 0%
Sugar 0.27g 31.47g N/A
Vitamin B6 0.044mg 0.04mg 0%
Trans fat 0.2g N/A
Tryptophan 0.127mg 0.066mg 0%
Threonine 0.281mg 0.181mg 0%
Isoleucine 0.357mg 0.224mg 0%
Leucine 0.71mg 0.421mg 0%
Lysine 0.228mg 0.199mg 0%
Methionine 0.183mg 0.115mg 0%
Phenylalanine 0.52mg 0.277mg 0%
Valine 0.415mg 0.257mg 0%
Histidine 0.23mg 0.128mg 0%
Omega-3 - DHA 0g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g 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
Flour Muffin
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
46%
Flour
30%
Muffin
Minerals Daily Need Coverage Score
59%
Flour
32%
Muffin

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.