Muffins BlueberryvsDark Rye Flour
Muffins Blueberry has 293 calories and 3.5g protein per 100g. Dark Rye Flour has 325 calories and 16g protein per 100g Dark Rye Flour has more protein, Muffins Blueberry is lower in calories.
🎯When to Eat What
Goal-based picks for Muffins Blueberry vs Dark Rye Flour
Dark Rye Flour will keep you satisfied longer with 23.8g fiber, 15.9g protein — fat and protein slow digestion while fiber adds bulk.
Dark Rye Flour's carbs (68.6g) come with 23.8g of fiber for steady energy — unlike refined carbs that spike and crash blood sugar.
Dark Rye Flour packs 15.9g of protein per 100g (20% of calories from protein) — the better pick for muscle growth and recovery.
Dark Rye Flour is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Dark Rye Flour provides 717mg of potassium per 100g — important for muscle function and hydration.
Dark Rye Flour has 5mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Muffins Blueberry
High in sodium at 479mg per 100g, so it may not be the best fit for a low-sodium diet.
High in sugar without much fiber to slow absorption, so it is easier to overdo.
Dark Rye Flour
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Muffins Blueberry Dry Mix | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 293kcal15% | 325kcal16% | <0.1kcal |
| Protein | 3.5g7% | 16g32% | <0.1g |
| Total Fat | 3.3g4% | 2.2g3% | +1.0g |
| Saturated Fat | 1.2g6% | 0.27g1% | +0.89g |
| Trans Fat | 0.23g | 0g | +0.23g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 69g25% | <0.1g |
| Dietary Fiber | 1.4g5% | 24g85% | <0.1g |
| Sugars | 33g | 2.3g | +30g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 1.0mcg0% | — |
| Vitamin C | 2.3mg3% | 0mg0% | +2.3mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 2.7mg18% | — |
| Vitamin K | — | 5.9mcg5% | — |
| Vitamin B6 | <0.1mg5% | 0.44mg26% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 53mcg13% | 33mcg8% | +20mcg |
| Thiamin (B1) | 0.23mg19% | 0.32mg26% | <0.1mg |
| Riboflavin (B2) | 0.23mg18% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 1.9mg12% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 479mg21% | 2.0mg0% | +477mg |
| Calcium | 18mg1% | 37mg3% | <0.1mg |
| Iron | 1.6mg9% | 5.0mg28% | <0.1mg |
| Potassium | 48mg1% | 717mg15% | <0.1mg |
| Phosphorus | 220mg18% | 499mg40% | <0.1mg |
| Magnesium | 13mg3% | 160mg38% | <0.1mg |
| Zinc | 0.33mg3% | 5.0mg46% | <0.1mg |
| Copper | <0.1mg10% | 0.56mg62% | <0.1mg |
| Manganese | 0.28mg12% | 6.1mg263% | <0.1mg |
| Selenium | 3.1mcg6% | 18mcg33% | <0.1mcg |
🔬Nutritional Analysis
Calories: Muffins Blueberry is moderately lower in calories than Dark Rye Flour, containing 293 kcal compared to 325 kcal per 100g (11% fewer calories).
Protein: Dark Rye Flour provides more protein with 15.9g versus 3.48g per 100g. In terms of protein-to-calorie efficiency, Dark Rye Flour offers better value for building and maintaining muscle.
Fat: Dark Rye Flour is the leaner option with 2.22g of total fat per 100g compared to 3.25g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Muffins Blueberry: 2.3mg vs 0mg), Vitamin B6 (Dark Rye Flour: 0.443mg vs 0.082mg), Niacin (B3) (Dark Rye Flour: 4.27mg vs 1.86mg).
Key Minerals: Notable mineral differences include Sodium (Muffins Blueberry: 479mg vs 2mg), Manganese (Dark Rye Flour: 6.06mg vs 0.276mg), Potassium (Dark Rye Flour: 717mg vs 48mg).
Diet Suitability: Dark Rye Flour fits a low-fat diet. Dark Rye Flour fits a low-sodium diet. Dark Rye Flour fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Muffins Blueberry or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 3.48g for Muffins Blueberry.
- Which is lower in calories, Muffins Blueberry or Dark Rye Flour?
- Muffins Blueberry is lower in calories with 293 kcal per 100g versus 325 kcal.
- Is Muffins Blueberry or Dark Rye Flour healthier?
- It depends on your goals. Muffins Blueberry has 293 calories and 3.48g protein per 100g, while Dark Rye Flour has 325 calories and 15.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Muffins Blueberry or Dark Rye Flour?
- Dark Rye Flour is leaner with 2.22g of fat per 100g compared to 3.25g.
- Which has more fiber, Muffins Blueberry or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 1.4g.