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  6. Rye bread vs. Doughnuts

Rye bread vs. Doughnuts — In-Depth Nutrition Comparison

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How are Rye bread and Doughnuts different?

  • Rye bread is richer in Selenium, Manganese, Fiber, Copper, Zinc, and Vitamin B3, while Doughnuts are higher in Phosphorus, Vitamin E , and Vitamin K.
  • Doughnuts covers your daily need of Saturated Fat 52% more than Rye bread.
  • Rye bread contains 3 times more Fiber than Doughnuts. Rye bread contains 5.8g of Fiber, while Doughnuts contain 1.7g.
  • Rye bread is lower in Saturated Fat.

Bread, rye and Doughnuts, cake-type, plain (includes unsugared, old-fashioned) types were used in this article.

Infographic

Rye bread 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.
Rye bread
Rye bread
8
:
2
Doughnuts
Doughnuts
Contains more Calcium +82.5%
Contains more Iron +11.9%
Contains more Magnesium +135.3%
Contains more Potassium +23.9%
Contains more Zinc +128%
Contains more Copper +106.7%
Contains more Manganese +147.4%
Contains more Selenium +205.9%
Contains more Phosphorus +108%
Contains less Sodium -20.9%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Doughnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 95% 13% 112% 12% 63% 14% 30% 44% 56%
Contains more Calcium +82.5%
Contains more Iron +11.9%
Contains more Magnesium +135.3%
Contains more Potassium +23.9%
Contains more Zinc +128%
Contains more Copper +106.7%
Contains more Manganese +147.4%
Contains more Selenium +205.9%
Contains more Phosphorus +108%
Contains less Sodium -20.9%

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
Rye bread
7
:
4
Doughnuts
Doughnuts
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +50%
Contains more Folate +19.6%
Contains more Vitamin A +100%
Contains more Vitamin E +503%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +716.7%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
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 C +∞%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +11.3%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +50%
Contains more Folate +19.6%
Contains more Vitamin A +100%
Contains more Vitamin E +503%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +716.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
4
:
1
Doughnuts
Doughnuts
Contains more Protein +60.1%
Contains more Water +79.2%
Contains more Other +38.3%
Contains more Fats +655.5%
Equal in Carbs - 47.06
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 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 +60.1%
Contains more Water +79.2%
Contains more Other +38.3%
Contains more Fats +655.5%
Equal in Carbs - 47.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Doughnuts
Doughnuts
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +551.7%
Contains more Polyunsaturated fat +390%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Doughnuts
47% 36% 17%
Saturated Fat: 11.105 g
Monounsaturated Fat: 8.544 g
Polyunsaturated fat: 3.915 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +551.7%
Contains more Polyunsaturated fat +390%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Doughnuts Opinion
Net carbs 42.5g 45.36g Doughnuts
Protein 8.5g 5.31g Rye bread
Fats 3.3g 24.93g Doughnuts
Carbs 48.3g 47.06g Rye bread
Calories 259kcal 434kcal Doughnuts
Starch 25.91g Doughnuts
Sugar 3.85g 18.15g Rye bread
Fiber 5.8g 1.7g Rye bread
Calcium 73mg 40mg Rye bread
Iron 2.83mg 2.53mg Rye bread
Magnesium 40mg 17mg Rye bread
Phosphorus 125mg 260mg Doughnuts
Potassium 166mg 134mg Rye bread
Sodium 603mg 477mg Doughnuts
Zinc 1.14mg 0.5mg Rye bread
Copper 0.186mg 0.09mg Rye bread
Manganese 0.824mg 0.333mg Rye bread
Selenium 30.9µg 10.1µg Rye bread
Vitamin A 7IU 14IU Doughnuts
Vitamin A RAE 0µg 4µg Doughnuts
Vitamin E 0.33mg 1.99mg Doughnuts
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.39mg Rye bread
Vitamin B2 0.335mg 0.301mg Rye bread
Vitamin B3 3.805mg 2.91mg Rye bread
Vitamin B5 0.44mg 0.377mg Rye bread
Vitamin B6 0.075mg 0.05mg Rye bread
Folate 110µg 92µg Rye bread
Vitamin B12 0µg 0.06µg Doughnuts
Vitamin K 1.2µg 9.8µg Doughnuts
Tryptophan 0.096mg Rye bread
Threonine 0.255mg Rye bread
Isoleucine 0.319mg Rye bread
Leucine 0.579mg Rye bread
Lysine 0.233mg Rye bread
Methionine 0.139mg Rye bread
Phenylalanine 0.411mg Rye bread
Valine 0.379mg Rye bread
Histidine 0.182mg Rye bread
Cholesterol 0mg 10mg Rye bread
Saturated Fat 0.626g 11.105g Rye bread
Omega-3 - DHA 0g 0.001g Doughnuts
Monounsaturated Fat 1.311g 8.544g Doughnuts
Polyunsaturated fat 0.799g 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
Rye bread 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
33%
Rye bread
33%
Doughnuts
Minerals Daily Need Coverage Score
67%
Rye bread
45%
Doughnuts

Comparison summary

Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 14.3g)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 10.479g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 126mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.