Doughnuts vs. Crouton — In-Depth Nutrition Comparison

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Significant differences between doughnuts and crouton

Doughnuts have more phosphorus; however, crouton is richer in selenium, vitamin B1, iron, vitamin B3, fiber, folate, and copper.
Crouton covers your daily selenium needs 50% more than doughnuts.
Crouton has 7 times less saturated fat than doughnuts. Doughnuts have 11.105g of saturated fat, while crouton has 1.51g.

Specific food types used in this comparison are Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Croutons, plain.

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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.

Doughnuts

Crouton

Contains more PhosphorusPhosphorus	+126.1%
Contains less SodiumSodium	-31.7%

Contains more MagnesiumMagnesium	+82.4%
Contains more CalciumCalcium	+90%
Contains more IronIron	+61.3%
Contains more CopperCopper	+81.1%
Contains more ZincZinc	+78%
Contains more ManganeseManganese	+50.2%
Contains more SeleniumSelenium	+271.3%

~equal in Potassium ~124mg

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.

Doughnuts

Crouton

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+92.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+59.7%
Contains more Vitamin B3Vitamin B3	+86.9%
Contains more Vitamin B5Vitamin B5	+13.8%
Contains more FolateFolate	+43.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.272mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	10.1µg	37.5µg	50%
Saturated fat	11.105g	1.51g	44%
Fats	24.93g	6.6g	28%
Phosphorus	260mg	115mg	21%
Iron	2.53mg	4.08mg	19%
Vitamin B1	0.39mg	0.623mg	19%
Polyunsaturated fat	3.915g	1.273g	18%
Vitamin B3	2.91mg	5.439mg	16%
Fiber	1.7g	5.1g	14%
Monounsaturated fat	8.544g	3.059g	14%
Protein	5.31g	11.9g	13%
Vitamin E	1.99mg		13%
Starch	25.91g		11%
Sodium	477mg	698mg	10%
Folate	92µg	132µg	10%
Carbs	47.06g	73.5g	9%
Copper	0.09mg	0.163mg	8%
Vitamin K	9.8µg		8%
Manganese	0.333mg	0.5mg	7%
Choline	37.3mg		7%
Calcium	40mg	76mg	4%
Zinc	0.5mg	0.89mg	4%
Cholesterol	10mg	0mg	3%
Magnesium	17mg	31mg	3%
Vitamin B12	0.06µg	0µg	3%
Vitamin B2	0.301mg	0.272mg	2%
Vitamin B6	0.05mg	0.026mg	2%
Calories	434kcal	407kcal	1%
Vitamin B5	0.377mg	0.429mg	1%
Protein per 100 calories	1.2g	2.9g	N/A
Calories per 10 g protein	817kcal	342kcal	N/A
Weight per 100 calories	23g	25g	N/A
Unsaturated / Saturated Fat ratio	1.1	2.9	N/A
Net carbs	45.36g	68.4g	N/A
Potassium	134mg	124mg	0%
Sugar	18.15g		N/A
Vitamin A	4µg	0µg	0%
Tryptophan		0.14mg	0%
Threonine		0.337mg	0%
Isoleucine		0.456mg	0%
Leucine		0.832mg	0%
Lysine		0.278mg	0%
Methionine		0.211mg	0%
Phenylalanine		0.586mg	0%
Valine		0.514mg	0%
Histidine		0.255mg	0%
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.239g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.017g		N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A
Omega-6 - Linoleic acid	3.573g		N/A