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  6. Doughnuts vs. Matzo

Doughnuts vs. Matzo — In-Depth Nutrition Comparison

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A recap on 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 covers 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
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.
Doughnuts
Doughnuts
4
:
6
Matzo
Matzo
Contains more Calcium +207.7%
Contains more Phosphorus +192.1%
Contains more Potassium +19.6%
Contains more Copper +50%
Contains more Iron +24.9%
Contains more Magnesium +47.1%
Contains less Sodium -100%
Contains more Zinc +36%
Contains more Manganese +95.2%
Contains more Selenium +265.3%
Doughnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 95% 13% 112% 12% 63% 14% 30% 44% 56%
Matzo
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +207.7%
Contains more Phosphorus +192.1%
Contains more Potassium +19.6%
Contains more Copper +50%
Contains more Iron +24.9%
Contains more Magnesium +47.1%
Contains less Sodium -100%
Contains more Zinc +36%
Contains more Manganese +95.2%
Contains more Selenium +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.
Doughnuts
Doughnuts
7
:
3
Matzo
Matzo
Contains more Vitamin A +∞%
Contains more Vitamin E +3216.7%
Contains more Folate +441.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3166.7%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +130%
Equal in Vitamin B1 - 0.387
Equal in Vitamin B2 - 0.291
Doughnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 40% 0% 0% 98% 70% 55% 23% 12% 69% 8% 25%
Matzo
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +3216.7%
Contains more Folate +441.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +3166.7%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +17.5%
Contains more Vitamin B6 +130%
Equal in Vitamin B1 - 0.387
Equal in Vitamin B2 - 0.291

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Doughnuts
Doughnuts
3
:
2
Matzo
Matzo
Contains more Fats +1680.7%
Contains more Water +384.2%
Contains more Other +213.3%
Contains more Protein +88.3%
Contains more Carbs +77.9%
Doughnuts
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
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Fats +1680.7%
Contains more Water +384.2%
Contains more Other +213.3%
Contains more Protein +88.3%
Contains more Carbs +77.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Doughnuts
Doughnuts
2
:
1
Matzo
Matzo
Contains more Monounsaturated Fat +6627.6%
Contains more Polyunsaturated fat +549.3%
Contains less Saturated Fat -98%
Doughnuts
47% 36% 17%
Saturated Fat: 11.105 g
Monounsaturated Fat: 8.544 g
Polyunsaturated fat: 3.915 g
Matzo
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +6627.6%
Contains more Polyunsaturated fat +549.3%
Contains less Saturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Doughnuts Matzo Opinion
Net carbs 45.36g 80.7g Matzo
Protein 5.31g 10g Matzo
Fats 24.93g 1.4g Doughnuts
Carbs 47.06g 83.7g Matzo
Calories 434kcal 395kcal Doughnuts
Starch 25.91g Doughnuts
Sugar 18.15g 0.29g Matzo
Fiber 1.7g 3g Matzo
Calcium 40mg 13mg Doughnuts
Iron 2.53mg 3.16mg Matzo
Magnesium 17mg 25mg Matzo
Phosphorus 260mg 89mg Doughnuts
Potassium 134mg 112mg Doughnuts
Sodium 477mg 0mg Matzo
Zinc 0.5mg 0.68mg Matzo
Copper 0.09mg 0.06mg Doughnuts
Manganese 0.333mg 0.65mg Matzo
Selenium 10.1µg 36.9µg Matzo
Vitamin A 14IU 0IU Doughnuts
Vitamin A RAE 4µg 0µg Doughnuts
Vitamin E 1.99mg 0.06mg Doughnuts
Vitamin B1 0.39mg 0.387mg Doughnuts
Vitamin B2 0.301mg 0.291mg Doughnuts
Vitamin B3 2.91mg 3.892mg Matzo
Vitamin B5 0.377mg 0.443mg Matzo
Vitamin B6 0.05mg 0.115mg Matzo
Folate 92µg 17µg Doughnuts
Vitamin B12 0.06µg 0µg Doughnuts
Vitamin K 9.8µg 0.3µg Doughnuts
Tryptophan 0.116mg Matzo
Threonine 0.267mg Matzo
Isoleucine 0.371mg Matzo
Leucine 0.692mg Matzo
Lysine 0.193mg Matzo
Methionine 0.176mg Matzo
Phenylalanine 0.494mg Matzo
Valine 0.42mg Matzo
Histidine 0.213mg Matzo
Cholesterol 10mg 0mg Matzo
Saturated Fat 11.105g 0.226g Matzo
Omega-3 - DHA 0.001g 0g Doughnuts
Monounsaturated Fat 8.544g 0.127g Doughnuts
Polyunsaturated fat 3.915g 0.603g Doughnuts
Omega-6 - Eicosadienoic acid 0.006g Doughnuts
Omega-6 - Linoleic acid 3.573g Doughnuts
Omega-6 - Gamma-linoleic acid 0.017g Doughnuts
Omega-3 - ALA 0.239g Doughnuts
Omega-3 - Eicosatrienoic acid 0.001g Doughnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Doughnuts Matzo
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Doughnuts
25%
Matzo
Minerals Daily Need Coverage Score
45%
Doughnuts
51%
Matzo

Comparison summary

Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 17.86g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 477mg)
Which food is lower in Cholesterol?
Matzo
Matzo is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 10.879g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 75)
Which food is richer in vitamins?
Doughnuts
Doughnuts is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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.