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Doughnuts vs. Matzo — In-Depth Nutrition Comparison

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A recap on the differences between doughnuts and matzo

  • Doughnuts are higher in phosphorus, folate, vitamin E, and vitamin K, yet matzo is higher in selenium, manganese, iron, and vitamin B3.
  • Doughnuts cover your daily saturated fat needs 54% more than matzo.

Food varieties used in this article are Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Crackers, matzo, plain.

Infographic

Doughnuts vs Matzo infographic
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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.
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%
Matzo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 3.9% 9.9% 119% 20% 19% 38% 0% 85% 201%
Contains more CalciumCalcium +207.7%
Contains more PotassiumPotassium +19.6%
Contains more CopperCopper +50%
Contains more PhosphorusPhosphorus +192.1%
Contains more MagnesiumMagnesium +47.1%
Contains more IronIron +24.9%
Contains more ZincZinc +36%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +95.2%
Contains more SeleniumSelenium +265.3%

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% 1.3% 40% 0% 98% 69% 55% 23% 12% 7.5% 25% 69% 20%
Matzo
3
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% 1.2% 0% 97% 67% 73% 27% 27% 0% 0.75% 13% 5.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3216.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3166.7%
Contains more FolateFolate +441.2%
Contains more CholineCholine +245.4%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B5Vitamin B5 +17.5%
Contains more Vitamin B6Vitamin B6 +130%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.387mg
~equal in Vitamin B2 ~0.291mg

All nutrients comparison - raw data values

Nutrient Doughnuts Matzo DV% diff.
Saturated fat 11.105g 0.226g 49%
Selenium 10.1µg 36.9µg 49%
Fats 24.93g 1.4g 36%
Phosphorus 260mg 89mg 24%
Polyunsaturated fat 3.915g 0.603g 22%
Sodium 477mg 0mg 21%
Monounsaturated fat 8.544g 0.127g 21%
Folate 92µg 17µg 19%
Manganese 0.333mg 0.65mg 14%
Vitamin E 1.99mg 0.06mg 13%
Carbs 47.06g 83.7g 12%
Starch 25.91g 11%
Protein 5.31g 10g 9%
Vitamin K 9.8µg 0.3µg 8%
Iron 2.53mg 3.16mg 8%
Vitamin B3 2.91mg 3.892mg 6%
Vitamin B6 0.05mg 0.115mg 5%
Choline 37.3mg 10.8mg 5%
Fiber 1.7g 3g 5%
Vitamin B12 0.06µg 0µg 3%
Copper 0.09mg 0.06mg 3%
Calcium 40mg 13mg 3%
Cholesterol 10mg 0mg 3%
Calories 434kcal 395kcal 2%
Magnesium 17mg 25mg 2%
Zinc 0.5mg 0.68mg 2%
Vitamin B5 0.377mg 0.443mg 1%
Vitamin B2 0.301mg 0.291mg 1%
Potassium 134mg 112mg 1%
Net carbs 45.36g 80.7g N/A
Sugar 18.15g 0.29g N/A
Vitamin A 4µg 0µg 0%
Vitamin B1 0.39mg 0.387mg 0%
Tryptophan 0.116mg 0%
Threonine 0.267mg 0%
Isoleucine 0.371mg 0%
Leucine 0.692mg 0%
Lysine 0.193mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.494mg 0%
Valine 0.42mg 0%
Histidine 0.213mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Matzo
2
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more FatsFats +1680.7%
Contains more WaterWater +384.2%
Contains more OtherOther +213.3%
Contains more ProteinProtein +88.3%
Contains more CarbsCarbs +77.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 36% 17%
Saturated fat: Sat. Fat 11.105 g
Monounsaturated fat: Mono. Fat 8.544 g
Polyunsaturated fat: Poly. Fat 3.915 g
Matzo
1
24% 13% 63%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.127 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains more Mono. FatMonounsaturated fat +6627.6%
Contains more Poly. FatPolyunsaturated fat +549.3%
Contains less Sat. FatSaturated fat -98%

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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. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/nutrients
  2. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.