Doughnuts vs. Oat bread — In-Depth Nutrition Comparison

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A recap on the differences between doughnuts and oat bread

Doughnuts are higher in phosphorus, vitamin E, and vitamin K, yet oat bread is higher in selenium, manganese, vitamin B3, fiber, vitamin B1, and iron.
Doughnuts cover your daily saturated fat needs 52% more than oat bread.
Doughnuts contain 8 times more vitamin K than oat bread. While doughnuts contain 9.8µg of vitamin K, oat bread contains only 1.2µg.
The amount of saturated fat in oat bread is lower.
The glycemic index of oat bread is lower.

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

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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

Oat bread

Contains more PhosphorusPhosphorus

+84.4%

Contains more MagnesiumMagnesium	+105.9%
Contains more CalciumCalcium	+62.5%
Contains more IronIron	+23.3%
Contains more CopperCopper	+50%
Contains more ZincZinc	+78%
Contains less SodiumSodium	-26%
Contains more ManganeseManganese	+133.9%
Contains more SeleniumSelenium	+197%

~equal in Potassium ~147mg

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

Oat bread

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin EVitamin E	+352.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+716.7%
Contains more FolateFolate	+13.6%

Contains more Vitamin B1Vitamin B1	+29.2%
Contains more Vitamin B2Vitamin B2	+15%
Contains more Vitamin B3Vitamin B3	+66%
Contains more Vitamin B5Vitamin B5	+54.1%
Contains more Vitamin B6Vitamin B6	+46%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	11.105g	0.697g	47%
Selenium	10.1µg	30µg	36%
Fats	24.93g	4.4g	32%
Manganese	0.333mg	0.779mg	19%
Phosphorus	260mg	141mg	17%
Monounsaturated fat	8.544g	1.59g	17%
Polyunsaturated fat	3.915g	1.694g	15%
Vitamin B3	2.91mg	4.831mg	12%
Fiber	1.7g	4.5g	11%
Starch	25.91g		11%
Calories	434kcal	236kcal	10%
Protein	5.31g	10.4g	10%
Vitamin E	1.99mg	0.44mg	10%
Vitamin B1	0.39mg	0.504mg	10%
Iron	2.53mg	3.12mg	7%
Vitamin K	9.8µg	1.2µg	7%
Copper	0.09mg	0.135mg	5%
Sodium	477mg	353mg	5%
Magnesium	17mg	35mg	4%
Zinc	0.5mg	0.89mg	4%
Vitamin B5	0.377mg	0.581mg	4%
Cholesterol	10mg	0mg	3%
Calcium	40mg	65mg	3%
Vitamin B2	0.301mg	0.346mg	3%
Vitamin B12	0.06µg	0µg	3%
Folate	92µg	81µg	3%
Choline	37.3mg	18.7mg	3%
Carbs	47.06g	39.8g	2%
Vitamin B6	0.05mg	0.073mg	2%
Protein per 100 calories	1.2g	4.4g	N/A
Calories per 10 g protein	817kcal	227kcal	N/A
Weight per 100 calories	23g	42g	N/A
Unsaturated / Saturated Fat ratio	1.1	4.7	N/A
Net carbs	45.36g	35.3g	N/A
Potassium	134mg	147mg	0%
Sugar	18.15g	7.7g	N/A
Vitamin A	4µg	2µg	0%
Tryptophan		0.131mg	0%
Threonine		0.299mg	0%
Isoleucine		0.399mg	0%
Leucine		0.733mg	0%
Lysine		0.297mg	0%
Methionine		0.179mg	0%
Phenylalanine		0.518mg	0%
Valine		0.461mg	0%
Histidine		0.225mg	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