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  6. Matzo vs. Doughnuts

Matzo vs. Doughnuts — In-Depth Nutrition Comparison

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A recap on differences between Matzo and Doughnuts

  • Matzo is higher in Selenium, Manganese, Iron, and Vitamin B3, yet Doughnuts are higher in Phosphorus, Folate, Vitamin E , and Vitamin K.
  • Doughnuts covers your daily Saturated Fat needs 54% more than Matzo.
  • Matzo contains 4 times more Selenium than Doughnuts. While Matzo contains 36.9µg of Selenium, Doughnuts contain only 10.1µg.
  • The amount of Saturated Fat in Matzo is lower.

Food varieties used in this article are Crackers, matzo, plain and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

Infographic

Matzo vs Doughnuts 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.
Matzo
Matzo
6
:
4
Doughnuts
Doughnuts
Contains more Iron +24.9%
Contains more Magnesium +47.1%
Contains less Sodium -100%
Contains more Zinc +36%
Contains more Manganese +95.2%
Contains more Selenium +265.3%
Contains more Calcium +207.7%
Contains more Phosphorus +192.1%
Contains more Potassium +19.6%
Contains more Copper +50%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Doughnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 95% 13% 112% 12% 63% 14% 30% 44% 56%
Contains more Iron +24.9%
Contains more Magnesium +47.1%
Contains less Sodium -100%
Contains more Zinc +36%
Contains more Manganese +95.2%
Contains more Selenium +265.3%
Contains more Calcium +207.7%
Contains more Phosphorus +192.1%
Contains more Potassium +19.6%
Contains more Copper +50%

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.
Matzo
Matzo
3
:
7
Doughnuts
Doughnuts
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +130%
Contains more Vitamin A +∞%
Contains more Vitamin E +3216.7%
Contains more Folate +441.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3166.7%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B2 - 0.301
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Doughnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 40% 0% 0% 98% 70% 55% 23% 12% 69% 8% 25%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +130%
Contains more Vitamin A +∞%
Contains more Vitamin E +3216.7%
Contains more Folate +441.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3166.7%
Equal in Vitamin B1 - 0.39
Equal in Vitamin B2 - 0.301

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Matzo
Matzo
2
:
3
Doughnuts
Doughnuts
Contains more Protein +88.3%
Contains more Carbs +77.9%
Contains more Fats +1680.7%
Contains more Water +384.2%
Contains more Other +213.3%
Matzo
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Doughnuts
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
Contains more Protein +88.3%
Contains more Carbs +77.9%
Contains more Fats +1680.7%
Contains more Water +384.2%
Contains more Other +213.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Matzo
Matzo
1
:
2
Doughnuts
Doughnuts
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +6627.6%
Contains more Polyunsaturated fat +549.3%
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Doughnuts
47% 36% 17%
Saturated Fat: 11.105 g
Monounsaturated Fat: 8.544 g
Polyunsaturated fat: 3.915 g
Contains less Saturated Fat -98%
Contains more Monounsaturated Fat +6627.6%
Contains more Polyunsaturated fat +549.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Matzo Doughnuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Matzo Doughnuts Opinion
Net carbs 80.7g 45.36g Matzo
Protein 10g 5.31g Matzo
Fats 1.4g 24.93g Doughnuts
Carbs 83.7g 47.06g Matzo
Calories 395kcal 434kcal Doughnuts
Starch 25.91g Doughnuts
Sugar 0.29g 18.15g Matzo
Fiber 3g 1.7g Matzo
Calcium 13mg 40mg Doughnuts
Iron 3.16mg 2.53mg Matzo
Magnesium 25mg 17mg Matzo
Phosphorus 89mg 260mg Doughnuts
Potassium 112mg 134mg Doughnuts
Sodium 0mg 477mg Matzo
Zinc 0.68mg 0.5mg Matzo
Copper 0.06mg 0.09mg Doughnuts
Manganese 0.65mg 0.333mg Matzo
Selenium 36.9µg 10.1µg Matzo
Vitamin A 0IU 14IU Doughnuts
Vitamin A RAE 0µg 4µg Doughnuts
Vitamin E 0.06mg 1.99mg Doughnuts
Vitamin B1 0.387mg 0.39mg Doughnuts
Vitamin B2 0.291mg 0.301mg Doughnuts
Vitamin B3 3.892mg 2.91mg Matzo
Vitamin B5 0.443mg 0.377mg Matzo
Vitamin B6 0.115mg 0.05mg Matzo
Folate 17µg 92µg Doughnuts
Vitamin B12 0µg 0.06µg Doughnuts
Vitamin K 0.3µg 9.8µg Doughnuts
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Cholesterol 0mg 10mg Matzo
Saturated Fat 0.226g 11.105g Matzo
Omega-3 - DHA 0g 0.001g Doughnuts
Monounsaturated Fat 0.127g 8.544g Doughnuts
Polyunsaturated fat 0.603g 3.915g Doughnuts
Omega-6 - Eicosadienoic acid 0.006g Doughnuts
Omega-6 - Linoleic acid 3.573g Doughnuts
Omega-6 - Gamma-linoleic acid 0.017g Doughnuts
Omega-3 - ALA 0.239g Doughnuts
Omega-3 - Eicosatrienoic acid 0.001g Doughnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Matzo Doughnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
25%
Matzo
33%
Doughnuts
Minerals Daily Need Coverage Score
51%
Matzo
45%
Doughnuts

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 17.86g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 477mg)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 10.879g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 75)
Which food is richer in vitamins?
Doughnuts
Doughnuts is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/nutrients
  2. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/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.