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.

Doughnuts

Rye bread

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.

Doughnuts

Rye bread

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%

~equal in Vitamin D ~0µg

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%
Protein per 100 calories	1.2g	3.3g	N/A
Calories per 10 g protein	817kcal	305kcal	N/A
Weight per 100 calories	23g	39g	N/A
Unsaturated / Saturated Fat ratio	1.1	3.4	N/A
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