Doughnuts vs. Melba toast — In-Depth Nutrition Comparison

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How are doughnuts and melba toast different?

Doughnuts are richer in vitamin E and phosphorus, while melba toast is higher in selenium, manganese, copper, fiber, iron, zinc, and magnesium.
Doughnuts cover your daily need for saturated fat, 53% more than melba toast.
Doughnuts contain 5 times more vitamin E than melba toast. Doughnuts contain 1.99mg of vitamin E, while melba toast contains 0.43mg.
Melba toast is lower in saturated fat.
Doughnuts have a higher glycemic index (75) than melba toast (64).

Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Crackers, melba toast, plain types were used in this article.

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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

Melba toast

Contains more PhosphorusPhosphorus	+32.7%
Contains less SodiumSodium	-20.2%

Contains more MagnesiumMagnesium	+247.1%
Contains more CalciumCalcium	+132.5%
Contains more PotassiumPotassium	+50.7%
Contains more IronIron	+46.2%
Contains more CopperCopper	+221.1%
Contains more ZincZinc	+302%
Contains more ManganeseManganese	+239.3%
Contains more SeleniumSelenium	+244.6%

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

Melba toast

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+362.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+988.9%
Contains more CholineCholine	+88.4%

Contains more Vitamin B3Vitamin B3	+41.3%
Contains more Vitamin B5Vitamin B5	+83.8%
Contains more Vitamin B6Vitamin B6	+96%
Contains more FolateFolate	+34.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.413mg

~equal in Vitamin B2 ~0.273mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	11.105g	0.445g	48%
Selenium	10.1µg	34.8µg	45%
Manganese	0.333mg	1.13mg	35%
Fats	24.93g	3.2g	33%
Copper	0.09mg	0.289mg	22%
Monounsaturated fat	8.544g	0.782g	19%
Polyunsaturated fat	3.915g	1.282g	18%
Fiber	1.7g	6.3g	18%
Iron	2.53mg	3.7mg	15%
Zinc	0.5mg	2.01mg	14%
Protein	5.31g	12.1g	14%
Starch	25.91g		11%
Magnesium	17mg	59mg	10%
Carbs	47.06g	76.6g	10%
Vitamin E	1.99mg	0.43mg	10%
Phosphorus	260mg	196mg	9%
Vitamin B3	2.91mg	4.113mg	8%
Folate	92µg	124µg	8%
Vitamin K	9.8µg	0.9µg	7%
Vitamin B5	0.377mg	0.693mg	6%
Sodium	477mg	598mg	5%
Calcium	40mg	93mg	5%
Vitamin B6	0.05mg	0.098mg	4%
Choline	37.3mg	19.8mg	3%
Vitamin B12	0.06µg	0µg	3%
Cholesterol	10mg	0mg	3%
Calories	434kcal	390kcal	2%
Vitamin B2	0.301mg	0.273mg	2%
Vitamin B1	0.39mg	0.413mg	2%
Potassium	134mg	202mg	2%
Net carbs	45.36g	70.3g	N/A
Sugar	18.15g	0.94g	N/A
Vitamin A	4µg	0µg	0%
Tryptophan		0.14mg	0%
Threonine		0.342mg	0%
Isoleucine		0.462mg	0%
Leucine		0.844mg	0%
Lysine		0.28mg	0%
Methionine		0.214mg	0%
Phenylalanine		0.596mg	0%
Valine		0.52mg	0%
Histidine		0.261mg	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