Doughnuts vs. Graham cracker — In-Depth Nutrition Comparison
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Differences between Doughnuts and Graham cracker
- Doughnuts have more Phosphorus, Vitamin B1, and Selenium, while Graham cracker have more Manganese, Iron, Vitamin B3, Copper, Vitamin B6, and Fiber.
- Doughnuts' daily need coverage for Saturated Fat is 47% higher.
- Graham cracker contains 2 times less Selenium than Doughnuts. Doughnuts contain 10.1µg of Selenium, while Graham cracker contains 6.3µg.
- The amount of Saturated Fat in Graham cracker is lower.
The food types used in this comparison are Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Cookies, graham crackers, plain or honey (includes cinnamon).
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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
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Phosphorus
+40.5%
Contains
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Selenium
+60.3%
Contains
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Calcium
+92.5%
Contains
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Iron
+49.4%
Contains
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Magnesium
+135.3%
Contains
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Potassium
+26.9%
Contains
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Zinc
+92%
Contains
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Copper
+88.9%
Contains
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Manganese
+206%
Equal in Sodium - 459
Contains
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Phosphorus
+40.5%
Contains
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Selenium
+60.3%
Contains
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Calcium
+92.5%
Contains
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Iron
+49.4%
Contains
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Magnesium
+135.3%
Contains
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Potassium
+26.9%
Contains
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Zinc
+92%
Contains
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Copper
+88.9%
Contains
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Manganese
+206%
Equal in Sodium - 459
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
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Vitamin A
+600%
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Vitamin E
+31.8%
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Vitamin B1
+47.2%
Contains
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Vitamin B12
+∞%
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Vitamin B3
+52.5%
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Vitamin B5
+11.4%
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Vitamin B6
+212%
Contains
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Vitamin K
+45.9%
Equal in Vitamin B2 - 0.317
Equal in Folate - 91
Contains
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Vitamin A
+600%
Contains
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Vitamin E
+31.8%
Contains
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Vitamin B1
+47.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B3
+52.5%
Contains
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Vitamin B5
+11.4%
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Vitamin B6
+212%
Contains
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Vitamin K
+45.9%
Equal in Vitamin B2 - 0.317
Equal in Folate - 91
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+135.2%
Contains
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Water
+514.2%
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Other
+13.3%
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Protein
+26%
Contains
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Carbs
+65%
Protein:
5.31 g
Fats:
24.93 g
Carbs:
47.06 g
Water:
20.82 g
Other:
1.88 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Fats
+135.2%
Contains
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Water
+514.2%
Contains
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Other
+13.3%
Contains
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Protein
+26%
Contains
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Carbs
+65%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+240.5%
Contains
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Saturated Fat
-85.3%
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Polyunsaturated fat
+37.6%
Saturated Fat:
11.105 g
Monounsaturated Fat:
8.544 g
Polyunsaturated fat:
3.915 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Monounsaturated Fat
+240.5%
Contains
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Saturated Fat
-85.3%
Contains
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Polyunsaturated fat
+37.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Lactose
+∞%
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Maltose
+∞%
Contains
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Starch
+79.7%
Contains
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Sucrose
+42.4%
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Glucose
+55.2%
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Fructose
+∞%
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:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Lactose
+∞%
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Maltose
+∞%
Contains
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Starch
+79.7%
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Sucrose
+42.4%
Contains
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Glucose
+55.2%
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Fructose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 45.36g | 74.26g |
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| Protein | 5.31g | 6.69g |
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| Fats | 24.93g | 10.6g |
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| Carbs | 47.06g | 77.66g |
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| Calories | 434kcal | 430kcal |
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| Starch | 25.91g | 46.56g |
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| Fructose | 0g | 0.99g |
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| Sugar | 18.15g | 24.85g |
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| Fiber | 1.7g | 3.4g |
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| Calcium | 40mg | 77mg |
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| Iron | 2.53mg | 3.78mg |
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| Magnesium | 17mg | 40mg |
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| Phosphorus | 260mg | 185mg |
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| Potassium | 134mg | 170mg |
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| Sodium | 477mg | 459mg |
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| Zinc | 0.5mg | 0.96mg |
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| Copper | 0.09mg | 0.17mg |
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| Manganese | 0.333mg | 1.019mg |
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| Selenium | 10.1µg | 6.3µg |
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| Vitamin A | 14IU | 2IU |
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| Vitamin A RAE | 4µg | 0µg |
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| Vitamin E | 1.99mg | 1.51mg |
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| Vitamin B1 | 0.39mg | 0.265mg |
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| Vitamin B2 | 0.301mg | 0.317mg |
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| Vitamin B3 | 2.91mg | 4.439mg |
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| Vitamin B5 | 0.377mg | 0.42mg |
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| Vitamin B6 | 0.05mg | 0.156mg |
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| Folate | 92µg | 91µg |
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| Vitamin B12 | 0.06µg | 0µg |
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| Vitamin K | 9.8µg | 14.3µg |
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| Cholesterol | 10mg | 0mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 11.105g | 1.633g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Monounsaturated Fat | 8.544g | 2.509g |
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| Polyunsaturated fat | 3.915g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.006g | 0.004g |
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| Omega-6 - Linoleic acid | 3.573g | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.017g | 0.024g |
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| Omega-3 - ALA | 0.239g | 0.599g |
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| Omega-3 - Eicosatrienoic acid | 0.001g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
45%
60%
Comparison summary
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Graham cracker is lower in Saturated Fat (difference - 9.472g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Doughnuts is lower in Sugar (difference - 6.7g)
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.