Rye bread vs. Muffin — In-Depth Nutrition Comparison

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The main differences between rye bread and muffin

Rye bread has more selenium, vitamin B1, iron, fiber, manganese, folate, vitamin B3, and copper; however, muffin has more vitamin K and choline.
Daily need coverage for selenium for rye bread is 41% higher.
Muffin has 5 times less fiber than rye bread. Rye bread has 5.8g of fiber, while muffin has 1.1g.

Food types used in this article are Bread, rye and Muffins, blueberry, commercially prepared (Includes mini-muffins).

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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.

Rye bread

Muffin

Contains more MagnesiumMagnesium	+300%
Contains more CalciumCalcium	+65.9%
Contains more PotassiumPotassium	+37.2%
Contains more IronIron	+117.7%
Contains more CopperCopper	+210%
Contains more ZincZinc	+208.1%
Contains more ManganeseManganese	+83.5%
Contains more SeleniumSelenium	+276.8%

Contains more PhosphorusPhosphorus	+16.8%
Contains less SodiumSodium	-44.3%

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.

Rye bread

Muffin

Contains more Vitamin B1Vitamin B1	+158.3%
Contains more Vitamin B2Vitamin B2	+105.5%
Contains more Vitamin B3Vitamin B3	+168.3%
Contains more Vitamin B6Vitamin B6	+87.5%
Contains more FolateFolate	+129.2%

Contains more Vitamin CVitamin C	+125%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+393.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+3166.7%

~equal in Vitamin B5 ~0.47mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.799g	8.103g	49%
Selenium	30.9µg	8.2µg	41%
Vitamin K	1.2µg	39.2µg	32%
Vitamin B1	0.434mg	0.168mg	22%
Fats	3.3g	16.07g	20%
Iron	2.83mg	1.3mg	19%
Fiber	5.8g	1.1g	19%
Manganese	0.824mg	0.449mg	16%
Folate	110µg	48µg	16%
Vitamin B3	3.805mg	1.418mg	15%
Copper	0.186mg	0.06mg	14%
Choline	14.6mg	92.5mg	14%
Vitamin B2	0.335mg	0.163mg	13%
Sodium	603mg	336mg	12%
Cholesterol	0mg	30mg	10%
Saturated fat	0.626g	2.844g	10%
Vitamin E	0.33mg	1.63mg	9%
Monounsaturated fat	1.311g	4.822g	9%
Protein	8.5g	4.49g	8%
Magnesium	40mg	10mg	7%
Zinc	1.14mg	0.37mg	7%
Starch		16.31g	7%
Vitamin B12	0µg	0.16µg	7%
Calories	259kcal	375kcal	6%
Calcium	73mg	44mg	3%
Phosphorus	125mg	146mg	3%
Vitamin B6	0.075mg	0.04mg	3%
Carbs	48.3g	53g	2%
Vitamin A	0µg	21µg	2%
Fructose		1.21g	2%
Vitamin C	0.4mg	0.9mg	1%
Vitamin D*	0 IU	4 IU	1%
Vitamin D	0µg	0.1µg	1%
Potassium	166mg	121mg	1%
Vitamin B5	0.44mg	0.47mg	1%
Protein per 100 calories	3.3g	1.2g	N/A
Calories per 10 g protein	305kcal	835kcal	N/A
Weight per 100 calories	39g	27g	N/A
Unsaturated / Saturated Fat ratio	3.4	4.5	N/A
Net carbs	42.5g	51.9g	N/A
Sugar	3.85g	31.47g	N/A
Trans fat		0.2g	N/A
Tryptophan	0.096mg	0.066mg	0%
Threonine	0.255mg	0.181mg	0%
Isoleucine	0.319mg	0.224mg	0%
Leucine	0.579mg	0.421mg	0%
Lysine	0.233mg	0.199mg	0%
Methionine	0.139mg	0.115mg	0%
Phenylalanine	0.411mg	0.277mg	0%
Valine	0.379mg	0.257mg	0%
Histidine	0.182mg	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