Bread Whole-Wheat vs Muffins Blueberry
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Bread Whole-Wheat has more protein per 100 calories: 4.06 g against 1.5 g.
- Bread Whole-Wheat is lighter per 100 g: 285 kcal against 320 kcal.
- Bread Whole-Wheat leads in 34 micronutrients, including Thiamin (B1), Niacin (B3), Pantothenic Acid (B5).
- Muffins Blueberry leads in 15 micronutrients, including Vitamin A, Vitamin B12, Choline.
Per 100 calories
| Nutrient | Bread Whole-Wheat | Muffins Blueberry |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.06 g | 1.5 g |
| Carbs | 17.7 g | 16.6 g |
| Fat | 1.65 g | 3.11 g |
| Vitamins | ||
| Vitamin A | 0 µg | 15.9 µg |
| Thiamin (B1) | 0.117 mg | 0.07 mg |
| Riboflavin (B2) | 0.079 mg | 0.078 mg |
| Niacin (B3) | 1.59 mg | 0.59 mg |
| Pantothenic Acid (B5) | 0.191 mg | 0.114 mg |
| Vitamin B6 | 0.074 mg | 0.014 mg |
| Folate | 19.8 µg | 17.1 µg |
| Vitamin B12 | 0 µg | 0.021 µg |
| Choline | 10.2 mg | 20.8 mg |
| Vitamin C | 0 mg | 0.294 mg |
| Vitamin D | 0 µg | 0.01 µg |
| Vitamin E | 0.429 mg | 0.367 mg |
| Vitamin K | 3.21 µg | 8.27 µg |
| Minerals | ||
| Calcium | 31.6 mg | 17.4 mg |
| Iron | 1.05 mg | 0.39 mg |
| Magnesium | 30.1 mg | 4.13 mg |
| Phosphorus | 79.5 mg | 47.7 mg |
| Potassium | 109 mg | 29 mg |
| Sodium | 153 mg | 132 mg |
| Zinc | 0.62 mg | 0.132 mg |
| Copper | 0.125 mg | 0.025 mg |
| Manganese | 0.759 mg | 0.117 mg |
| Selenium | 14 µg | 4.05 µg |
| Iodine | 0 µg | 15.8 µg |
| Carbohydrates | ||
| Fiber | 2.3 g | 0.485 g |
| Sugar | 1.59 g | 6.41 g |
| Starch | 10.1 g | 5.1 g |
| Fructose | 0.775 g | 0.378 g |
| Fats | ||
| Polyunsaturated Fat | 0.745 g | 1.6 g |
| Monounsaturated Fat | 0.44 g | 0.791 g |
| Saturated Fat | 0.291 g | 0.562 g |
| Trans Fat | 0.182 g | 0.067 g |
| Cholesterol | 0 mg | 4.88 mg |
| Omega-3 (ALA) | 0.048 g | 0.319 g |
| Omega-3 (DHA) | 0 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0.671 g | 1.41 g |
| Amino Acids | ||
| Histidine | 0.065 g | 0.038 g |
| Isoleucine | 0.106 g | 0.069 g |
| Leucine | 0.192 g | 0.124 g |
| Lysine | 0.081 g | 0.073 g |
| Methionine | 0.045 g | 0.029 g |
| Cystine | 0.063 g | 0.031 g |
| Phenylalanine | 0.135 g | 0.081 g |
| Tyrosine | 0.084 g | 0.055 g |
| Threonine | 0.083 g | 0.057 g |
| Tryptophan | 0.042 g | 0.022 g |
| Valine | 0.127 g | 0.077 g |
| Arginine | 0.13 g | 0.083 g |
| Alanine | 0.102 g | 0.062 g |
| Serine | 0.146 g | 0.118 g |
| Proline | 0.883 g | 0.433 g |
| Glycine | 0.113 g | 0.06 g |
| Aspartic Acid | 0.292 g | 0.147 g |
| Glutamic Acid | 0.135 g | 0.089 g |
Per 100 grams
| Nutrient | Bread Whole-Wheat | Muffins Blueberry |
|---|---|---|
| Calories | 285 kcal | 320 kcal |
| Protein | 11.6 g | 4.79 g |
| Carbs | 50.4 g | 52.9 g |
| Fat | 4.72 g | 9.95 g |
| Vitamins | ||
| Vitamin A | 0 µg | 51 µg |
| Thiamin (B1) | 0.335 mg | 0.223 mg |
| Riboflavin (B2) | 0.226 mg | 0.25 mg |
| Niacin (B3) | 4.52 mg | 1.89 mg |
| Pantothenic Acid (B5) | 0.545 mg | 0.363 mg |
| Vitamin B6 | 0.212 mg | 0.044 mg |
| Folate | 56.5 µg | 54.6 µg |
| Vitamin B12 | 0 µg | 0.066 µg |
| Choline | 29.2 mg | 66.6 mg |
| Vitamin C | 0 mg | 0.94 mg |
| Vitamin D | 0 µg | 0.033 µg |
| Vitamin E | 1.22 mg | 1.17 mg |
| Vitamin K | 9.15 µg | 26.4 µg |
| Minerals | ||
| Calcium | 90 mg | 55.6 mg |
| Iron | 2.98 mg | 1.25 mg |
| Magnesium | 86 mg | 13.2 mg |
| Phosphorus | 227 mg | 152 mg |
| Potassium | 310 mg | 92.6 mg |
| Sodium | 437 mg | 423 mg |
| Zinc | 1.77 mg | 0.422 mg |
| Copper | 0.357 mg | 0.08 mg |
| Manganese | 2.17 mg | 0.375 mg |
| Selenium | 39.9 µg | 12.9 µg |
| Iodine | 0 µg | 50.6 µg |
| Carbohydrates | ||
| Fiber | 6.55 g | 1.55 g |
| Sugar | 4.54 g | 20.5 g |
| Starch | 28.7 g | 16.3 g |
| Fructose | 2.21 g | 1.21 g |
| Fats | ||
| Polyunsaturated Fat | 2.13 g | 5.13 g |
| Monounsaturated Fat | 1.26 g | 2.53 g |
| Saturated Fat | 0.829 g | 1.8 g |
| Trans Fat | 0.52 g | 0.214 g |
| Cholesterol | 0 mg | 15.6 mg |
| Omega-3 (ALA) | 0.137 g | 1.02 g |
| Omega-3 (DHA) | 0 g | 0.004 g |
| Omega-6 (Linoleic Acid) | 1.92 g | 4.52 g |
| Amino Acids | ||
| Histidine | 0.186 g | 0.123 g |
| Isoleucine | 0.301 g | 0.221 g |
| Leucine | 0.549 g | 0.395 g |
| Lysine | 0.232 g | 0.233 g |
| Methionine | 0.129 g | 0.094 g |
| Cystine | 0.18 g | 0.1 g |
| Phenylalanine | 0.384 g | 0.26 g |
| Tyrosine | 0.24 g | 0.177 g |
| Threonine | 0.237 g | 0.181 g |
| Tryptophan | 0.119 g | 0.069 g |
| Valine | 0.361 g | 0.246 g |
| Arginine | 0.371 g | 0.267 g |
| Alanine | 0.291 g | 0.199 g |
| Serine | 0.416 g | 0.378 g |
| Proline | 2.52 g | 1.39 g |
| Glycine | 0.321 g | 0.193 g |
| Aspartic Acid | 0.834 g | 0.47 g |
| Glutamic Acid | 0.384 g | 0.285 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Bread Whole-Wheat and Muffins Blueberry, including preparation variants and research-cited compound levels, or compare any two foods.