Doughnuts vs. Rye bread — In-Depth Nutrition Comparison
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How are doughnuts and rye bread different?
- Doughnuts are richer in phosphorus, vitamin E, and vitamin K, while rye bread is higher in selenium, manganese, fiber, copper, zinc, and vitamin B3.
- Doughnuts cover your daily need for saturated fat, 52% more than rye bread.
- Doughnuts contain 8 times more vitamin K than rye bread. Doughnuts contain 9.8µg of vitamin K, while rye bread contains 1.2µg.
- Rye bread is lower in saturated fat.
- Doughnuts have a higher glycemic index (75) than rye bread (60).
Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Bread, rye 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.
| Contains more PhosphorusPhosphorus | +108% |
| Contains less SodiumSodium | -20.9% |
| Contains more MagnesiumMagnesium | +135.3% |
| Contains more CalciumCalcium | +82.5% |
| Contains more PotassiumPotassium | +23.9% |
| Contains more IronIron | +11.9% |
| Contains more CopperCopper | +106.7% |
| Contains more ZincZinc | +128% |
| Contains more ManganeseManganese | +147.4% |
| Contains more SeleniumSelenium | +205.9% |
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 more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +503% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +716.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11.3% |
| Contains more Vitamin B2Vitamin B2 | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +30.8% |
| Contains more Vitamin B5Vitamin B5 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more FolateFolate | +19.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 11.105g | 0.626g | 48% |
| Selenium | 10.1µg | 30.9µg | 38% |
| Fats | 24.93g | 3.3g | 33% |
| Manganese | 0.333mg | 0.824mg | 21% |
| Polyunsaturated fat | 3.915g | 0.799g | 21% |
| Phosphorus | 260mg | 125mg | 19% |
| Monounsaturated fat | 8.544g | 1.311g | 18% |
| Fiber | 1.7g | 5.8g | 16% |
| Copper | 0.09mg | 0.186mg | 11% |
| Starch | 25.91g | 11% | |
| Vitamin E | 1.99mg | 0.33mg | 11% |
| Calories | 434kcal | 259kcal | 9% |
| Vitamin K | 9.8µg | 1.2µg | 7% |
| Protein | 5.31g | 8.5g | 6% |
| Zinc | 0.5mg | 1.14mg | 6% |
| Vitamin B3 | 2.91mg | 3.805mg | 6% |
| Magnesium | 17mg | 40mg | 5% |
| Sodium | 477mg | 603mg | 5% |
| Folate | 92µg | 110µg | 5% |
| Iron | 2.53mg | 2.83mg | 4% |
| Vitamin B1 | 0.39mg | 0.434mg | 4% |
| Choline | 37.3mg | 14.6mg | 4% |
| Cholesterol | 10mg | 0mg | 3% |
| Calcium | 40mg | 73mg | 3% |
| Vitamin B2 | 0.301mg | 0.335mg | 3% |
| Vitamin B12 | 0.06µg | 0µg | 3% |
| Vitamin B6 | 0.05mg | 0.075mg | 2% |
| Potassium | 134mg | 166mg | 1% |
| Vitamin B5 | 0.377mg | 0.44mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 45.36g | 42.5g | N/A |
| Carbs | 47.06g | 48.3g | 0% |
| Sugar | 18.15g | 3.85g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.255mg | 0% | |
| Isoleucine | 0.319mg | 0% | |
| Leucine | 0.579mg | 0% | |
| Lysine | 0.233mg | 0% | |
| Methionine | 0.139mg | 0% | |
| Phenylalanine | 0.411mg | 0% | |
| Valine | 0.379mg | 0% | |
| Histidine | 0.182mg | 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
| Contains more FatsFats | +655.5% |
| Contains more ProteinProtein | +60.1% |
| Contains more WaterWater | +79.2% |
| Contains more OtherOther | +38.3% |
~equal in
Carbs
~48.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +551.7% |
| Contains more Poly. FatPolyunsaturated fat | +390% |
| Contains less Sat. FatSaturated fat | -94.4% |
