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  6. Wonton wrappers vs. Doughnuts

Wonton wrappers vs. Doughnuts — In-Depth Nutrition Comparison

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What are the main differences between Wonton wrappers and Doughnuts?

  • Wonton wrappers are richer in Selenium, Vitamin B3, Manganese, Vitamin B1, Iron, Copper, and Vitamin B2, while Doughnuts are higher in Phosphorus, and Vitamin B5.
  • Doughnuts' daily need coverage for Saturated Fat is 54% higher.
  • Doughnuts have 3 times less Selenium than Wonton wrappers. Wonton wrappers have 28.2µg of Selenium, while Doughnuts have 10.1µg.
  • Wonton wrappers are lower in Saturated Fat.

We used Wonton wrappers (includes egg roll wrappers) and Doughnuts, cake-type, plain (includes unsugared, old-fashioned) types in this comparison.

Infographic

Wonton wrappers 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.
Wonton wrappers
Wonton wrappers
7
:
3
Doughnuts
Doughnuts
Contains more Calcium +17.5%
Contains more Iron +32.8%
Contains more Magnesium +17.6%
Contains more Zinc +42%
Contains more Copper +63.3%
Contains more Manganese +91.6%
Contains more Selenium +179.2%
Contains more Phosphorus +221%
Contains more Potassium +63.4%
Contains less Sodium -16.6%
Wonton wrappers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 126% 15% 35% 8% 75% 20% 49% 84% 154%
Doughnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 95% 13% 112% 12% 63% 14% 30% 44% 56%
Contains more Calcium +17.5%
Contains more Iron +32.8%
Contains more Magnesium +17.6%
Contains more Zinc +42%
Contains more Copper +63.3%
Contains more Manganese +91.6%
Contains more Selenium +179.2%
Contains more Phosphorus +221%
Contains more Potassium +63.4%
Contains less Sodium -16.6%

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.
Wonton wrappers
Wonton wrappers
3
:
7
Doughnuts
Doughnuts
Contains more Vitamin B1 +33.1%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +86.4%
Contains more Vitamin B5 +1408%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +200%
Equal in Vitamin A - 14
Equal in Folate - 92
Wonton wrappers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 130% 88% 102% 2% 7% 65% 3% 0%
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 B1 +33.1%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B3 +86.4%
Contains more Vitamin B5 +1408%
Contains more Vitamin B6 +66.7%
Contains more Vitamin B12 +200%
Equal in Vitamin A - 14
Equal in Folate - 92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
4
:
1
Doughnuts
Doughnuts
Contains more Protein +84.6%
Contains more Carbs +23%
Contains more Water +38.3%
Contains more Fats +1562%
Equal in Other - 1.88
Wonton wrappers
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 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 +84.6%
Contains more Carbs +23%
Contains more Water +38.3%
Contains more Fats +1562%
Equal in Other - 1.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wonton wrappers
Wonton wrappers
1
:
2
Doughnuts
Doughnuts
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +4281.5%
Contains more Polyunsaturated fat +541.8%
Wonton wrappers
25% 18% 57%
Saturated Fat: 0.263 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.61 g
Doughnuts
47% 36% 17%
Saturated Fat: 11.105 g
Monounsaturated Fat: 8.544 g
Polyunsaturated fat: 3.915 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +4281.5%
Contains more Polyunsaturated fat +541.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wonton wrappers Doughnuts Opinion
Net carbs 56.1g 45.36g Wonton wrappers
Protein 9.8g 5.31g Wonton wrappers
Fats 1.5g 24.93g Doughnuts
Carbs 57.9g 47.06g Wonton wrappers
Calories 291kcal 434kcal Doughnuts
Starch 25.91g Doughnuts
Sugar 18.15g Wonton wrappers
Fiber 1.8g 1.7g Wonton wrappers
Calcium 47mg 40mg Wonton wrappers
Iron 3.36mg 2.53mg Wonton wrappers
Magnesium 20mg 17mg Wonton wrappers
Phosphorus 81mg 260mg Doughnuts
Potassium 82mg 134mg Doughnuts
Sodium 572mg 477mg Doughnuts
Zinc 0.71mg 0.5mg Wonton wrappers
Copper 0.147mg 0.09mg Wonton wrappers
Manganese 0.638mg 0.333mg Wonton wrappers
Selenium 28.2µg 10.1µg Wonton wrappers
Vitamin A 14IU 14IU
Vitamin A RAE 4µg 4µg
Vitamin E 1.99mg Doughnuts
Vitamin B1 0.519mg 0.39mg Wonton wrappers
Vitamin B2 0.378mg 0.301mg Wonton wrappers
Vitamin B3 5.424mg 2.91mg Wonton wrappers
Vitamin B5 0.025mg 0.377mg Doughnuts
Vitamin B6 0.03mg 0.05mg Doughnuts
Folate 86µg 92µg Doughnuts
Vitamin B12 0.02µg 0.06µg Doughnuts
Vitamin K 9.8µg Doughnuts
Tryptophan 0.114mg Wonton wrappers
Threonine 0.268mg Wonton wrappers
Isoleucine 0.369mg Wonton wrappers
Leucine 0.684mg Wonton wrappers
Lysine 0.204mg Wonton wrappers
Methionine 0.176mg Wonton wrappers
Phenylalanine 0.486mg Wonton wrappers
Valine 0.417mg Wonton wrappers
Histidine 0.209mg Wonton wrappers
Cholesterol 9mg 10mg Wonton wrappers
Saturated Fat 0.263g 11.105g Wonton wrappers
Omega-3 - DHA 0.001g 0.001g
Monounsaturated Fat 0.195g 8.544g Doughnuts
Polyunsaturated fat 0.61g 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
Wonton wrappers 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%
Wonton wrappers
33%
Doughnuts
Minerals Daily Need Coverage Score
58%
Wonton wrappers
45%
Doughnuts

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 18.15g)
Which food is lower in Cholesterol?
Wonton wrappers
Wonton wrappers is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 10.842g)
Which food is richer in minerals?
Wonton wrappers
Wonton wrappers is relatively richer in minerals
Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 95mg)
Which food is lower in glycemic index?
Doughnuts
Doughnuts is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Doughnuts
Doughnuts is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.