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  6. Cheese crackers vs. Doughnuts

Cheese crackers vs. Doughnuts — In-Depth Nutrition Comparison

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Important differences between Cheese crackers and Doughnuts

  • Doughnuts have less Iron, Vitamin B3, Folate, Vitamin B1, Vitamin B12, Manganese, Calcium, and Vitamin B6.
  • Cheese crackers' daily need coverage for Iron is 29% more.
  • Cheese crackers have 6 times more Vitamin B12 than Doughnuts. Cheese crackers have 0.34µg of Vitamin B12, while Doughnuts have 0.06µg.
  • Doughnuts are lower in Sodium.

The food varieties used in the comparison are Crackers, cheese, regular and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

Infographic

Cheese crackers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 12% 12% 95% 30% 14% 111% 62% 43% 55%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +92.9%
Contains more CopperCopper +38.9%
Contains more ZincZinc +138%
Contains more ManganeseManganese +68.8%
Contains more SeleniumSelenium +33.7%
Contains more PhosphorusPhosphorus +30%
Contains less SodiumSodium -51%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9.4% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.84% 40% 0% 98% 69% 55% 23% 12% 7.5% 25% 69% 20%
Contains more Vitamin AVitamin A +1014.3%
Contains more Vitamin B1Vitamin B1 +44.1%
Contains more Vitamin B2Vitamin B2 +12.3%
Contains more Vitamin B3Vitamin B3 +110.1%
Contains more Vitamin B5Vitamin B5 +25.2%
Contains more Vitamin B6Vitamin B6 +240%
Contains more Vitamin B12Vitamin B12 +466.7%
Contains more FolateFolate +65.2%
Contains more CholineCholine +328.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~1.99mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~9.8µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
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 ProteinProtein +105.8%
Contains more CarbsCarbs +26.3%
Contains more OtherOther +78.7%
Contains more WaterWater +486.5%
~equal in Fats ~24.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 27% 48%
Saturated Fat: Sat. Fat 5.288 g
Monounsaturated Fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 g
47% 36% 17%
Saturated Fat: Sat. Fat 11.105 g
Monounsaturated Fat: Mono. Fat 8.544 g
Polyunsaturated fat: Poly. Fat 3.915 g
Contains less Sat. FatSaturated Fat -52.4%
Contains more Poly. FatPolyunsaturated fat +157.7%
Contains more Mono. FatMonounsaturated Fat +48.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
92% 7%
Starch: 52.56 g
Sucrose: 0 g
Glucose: 0.3 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 3.84 g
Galactose: 0 g
59% 36% 2%
Starch: 25.91 g
Sucrose: 16.02 g
Glucose: 0.67 g
Fructose: 0 g
Lactose: 0.93 g
Maltose: 0.54 g
Galactose: 0 g
Contains more StarchStarch +102.9%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +611.1%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +123.3%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese crackers Doughnuts Opinion
Calories 489kcal 434kcal Cheese crackers
Protein 10.93g 5.31g Cheese crackers
Fats 22.74g 24.93g Doughnuts
Net carbs 57.12g 45.36g Cheese crackers
Carbs 59.42g 47.06g Cheese crackers
Cholesterol 3mg 10mg Cheese crackers
Vitamin D 1IU 0IU Cheese crackers
Magnesium 25mg 17mg Cheese crackers
Calcium 136mg 40mg Cheese crackers
Potassium 156mg 134mg Cheese crackers
Iron 4.88mg 2.53mg Cheese crackers
Sugar 4.53g 18.15g Cheese crackers
Fiber 2.3g 1.7g Cheese crackers
Copper 0.125mg 0.09mg Cheese crackers
Zinc 1.19mg 0.5mg Cheese crackers
Starch 52.56g 25.91g Cheese crackers
Phosphorus 200mg 260mg Doughnuts
Sodium 973mg 477mg Doughnuts
Vitamin A 156IU 14IU Cheese crackers
Vitamin A RAE 17µg 4µg Cheese crackers
Vitamin E 2.19mg 1.99mg Cheese crackers
Manganese 0.562mg 0.333mg Cheese crackers
Selenium 13.5µg 10.1µg Cheese crackers
Vitamin B1 0.562mg 0.39mg Cheese crackers
Vitamin B2 0.338mg 0.301mg Cheese crackers
Vitamin B3 6.113mg 2.91mg Cheese crackers
Vitamin B5 0.472mg 0.377mg Cheese crackers
Vitamin B6 0.17mg 0.05mg Cheese crackers
Vitamin B12 0.34µg 0.06µg Cheese crackers
Vitamin K 9.4µg 9.8µg Doughnuts
Folate 152µg 92µg Cheese crackers
Trans Fat 0.542g Doughnuts
Choline 8.7mg 37.3mg Doughnuts
Saturated Fat 5.288g 11.105g Cheese crackers
Monounsaturated Fat 5.744g 8.544g Doughnuts
Polyunsaturated fat 10.09g 3.915g Cheese crackers
Tryptophan 0.129mg Cheese crackers
Threonine 0.295mg Cheese crackers
Isoleucine 0.424mg Cheese crackers
Leucine 0.744mg Cheese crackers
Lysine 0.418mg Cheese crackers
Methionine 0.194mg Cheese crackers
Phenylalanine 0.49mg Cheese crackers
Valine 0.478mg Cheese crackers
Histidine 0.245mg Cheese crackers
Fructose 0.37g 0g Cheese crackers
Omega-3 - EPA 0.001g 0g Cheese crackers
Omega-3 - DHA 0g 0.001g Doughnuts
Omega-3 - ALA 0.715g 0.239g Cheese crackers
Omega-3 - DPA 0.001g 0g Cheese crackers
Omega-3 - Eicosatrienoic acid 0g 0.001g Doughnuts
Omega-6 - Gamma-linoleic acid 0g 0.017g Doughnuts
Omega-6 - Dihomo-gamma-linoleic acid 0.001g 0g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g 0.006g Cheese crackers
Omega-6 - Linoleic acid 9.25g 3.573g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese crackers Doughnuts
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
49%
Cheese crackers
32%
Doughnuts
Minerals Daily Need Coverage Score
69%
Cheese crackers
45%
Doughnuts

Comparison summary

Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 496mg)
Which food is lower in Cholesterol?
Cheese crackers
Cheese crackers is lower in Cholesterol (difference - 7mg)
Which food is lower in Sugar?
Cheese crackers
Cheese crackers is lower in Sugar (difference - 13.62g)
Which food is lower in Saturated Fat?
Cheese crackers
Cheese crackers is lower in Saturated Fat (difference - 5.817g)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Cheese crackers
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers
Cheese crackers 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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.