Glazed donut vs Blueberry muffin
Both count toward 30 plants a week.
| Glazed donut | Blueberry muffin | |
|---|---|---|
| Protein · per 100 g | 6.1 g | 4.5 g |
| Carbs · per 100 g | 47.9 g | 53.0 g |
| Fat · per 100 g | 22.7 g | 16.1 g |
| Fiber · per 100 g | 2.1 g | 1.1 g |
| Energy · per 100 g | 421.0 kcal | 375.0 kcal |
| Protein · per 100 kcal | 1.5 g | 1.2 g |
| To hit 30 g protein | 489 g · 2057 kcal | 668 g · 2506 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Glazed donut delivers 1.2× the protein per calorie of Blueberry muffin (1.5 g vs 1.2 g per 100 kcal).
More protein / 100 g: Glazed donutMore fiber / 100 g: Glazed donutLighter per 100 g: Blueberry muffinSmaller 30 g portion: Glazed donut
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.