Doughnuts vs. Cheese crackers — In-Depth Nutrition Comparison
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Important differences between doughnuts and cheese crackers
- 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.
- Doughnuts have 2 times more saturated fat than cheese crackers. Doughnuts have 11.105g of saturated fat, while cheese crackers have 5.288g.
- Doughnuts have a higher glycemic index than cheese crackers.
The food varieties used in the comparison are Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Crackers, cheese, regular.
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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.
| Contains more PhosphorusPhosphorus | +30% |
| Contains less SodiumSodium | -51% |
| 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% |
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.
| Contains more CholineCholine | +328.7% |
| Contains more Vitamin AVitamin A | +325% |
| Contains more Vitamin EVitamin E | +10.1% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 3.915g | 10.09g | 41% |
| Iron | 2.53mg | 4.88mg | 29% |
| Saturated fat | 11.105g | 5.288g | 26% |
| Sodium | 477mg | 973mg | 22% |
| Vitamin B3 | 2.91mg | 6.113mg | 20% |
| Folate | 92µg | 152µg | 15% |
| Vitamin B1 | 0.39mg | 0.562mg | 14% |
| Vitamin B12 | 0.06µg | 0.34µg | 12% |
| Protein | 5.31g | 10.93g | 11% |
| Starch | 25.91g | 52.56g | 11% |
| Calcium | 40mg | 136mg | 10% |
| Manganese | 0.333mg | 0.562mg | 10% |
| Vitamin B6 | 0.05mg | 0.17mg | 9% |
| Phosphorus | 260mg | 200mg | 9% |
| Monounsaturated fat | 8.544g | 5.744g | 7% |
| Selenium | 10.1µg | 13.5µg | 6% |
| Zinc | 0.5mg | 1.19mg | 6% |
| Choline | 37.3mg | 8.7mg | 5% |
| Copper | 0.09mg | 0.125mg | 4% |
| Carbs | 47.06g | 59.42g | 4% |
| Vitamin B2 | 0.301mg | 0.338mg | 3% |
| Calories | 434kcal | 489kcal | 3% |
| Fats | 24.93g | 22.74g | 3% |
| Fiber | 1.7g | 2.3g | 2% |
| Vitamin B5 | 0.377mg | 0.472mg | 2% |
| Magnesium | 17mg | 25mg | 2% |
| Cholesterol | 10mg | 3mg | 2% |
| Vitamin E | 1.99mg | 2.19mg | 1% |
| Vitamin A | 4µg | 17µg | 1% |
| Potassium | 134mg | 156mg | 1% |
| Net carbs | 45.36g | 57.12g | N/A |
| Vitamin D | 0IU | 1IU | 0% |
| Sugar | 18.15g | 4.53g | N/A |
| Vitamin K | 9.8µg | 9.4µg | 0% |
| Trans fat | 0.542g | N/A | |
| Tryptophan | 0.129mg | 0% | |
| Threonine | 0.295mg | 0% | |
| Isoleucine | 0.424mg | 0% | |
| Leucine | 0.744mg | 0% | |
| Lysine | 0.418mg | 0% | |
| Methionine | 0.194mg | 0% | |
| Phenylalanine | 0.49mg | 0% | |
| Valine | 0.478mg | 0% | |
| Histidine | 0.245mg | 0% | |
| Fructose | 0g | 0.37g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.239g | 0.715g | N/A |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.017g | 0g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 3.573g | 9.25g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.31 g
Fats:
24.93 g
Carbs:
47.06 g
Water:
20.82 g
Other:
1.88 g
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
| Contains more WaterWater | +486.5% |
| Contains more ProteinProtein | +105.8% |
| Contains more CarbsCarbs | +26.3% |
| Contains more OtherOther | +78.7% |
~equal in
Fats
~22.74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
11.105 g
Monounsaturated fat:
Mono. Fat
8.544 g
Polyunsaturated fat:
Poly. Fat
3.915 g
Saturated fat:
Sat. Fat
5.288 g
Monounsaturated fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
| Contains more Mono. FatMonounsaturated fat | +48.7% |
| Contains less Sat. FatSaturated fat | -52.4% |
| Contains more Poly. FatPolyunsaturated fat | +157.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
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
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +123.3% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +102.9% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +611.1% |
~equal in
Galactose
~0g
