Doughnuts vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between doughnuts and wafer

Doughnuts are higher in phosphorus, vitamin B1, folate, vitamin E, and selenium, yet wafer is higher in copper, iron, manganese, and magnesium.
Wafer covers your daily copper needs 41% more than doughnuts.
Doughnuts contain 3 times more vitamin E than wafer. While doughnuts contain 1.99mg of vitamin E, wafer contains only 0.72mg.
The amount of saturated fat in wafer is lower.
The glycemic index of wafer is lower.

Food varieties used in this article are Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Cookies, chocolate wafers.

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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

Wafer

Contains more CalciumCalcium	+29%
Contains more PhosphorusPhosphorus	+97%
Contains less SodiumSodium	-17.8%
Contains more SeleniumSelenium	+77.2%

Contains more MagnesiumMagnesium	+211.8%
Contains more PotassiumPotassium	+56.7%
Contains more IronIron	+58.5%
Contains more CopperCopper	+414.4%
Contains more ZincZinc	+118%
Contains more ManganeseManganese	+109%

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

Wafer

Contains more Vitamin AVitamin A	+33.3%
Contains more Vitamin EVitamin E	+176.4%
Contains more Vitamin B1Vitamin B1	+92.1%
Contains more Vitamin B2Vitamin B2	+13.2%
Contains more Vitamin KVitamin K	+308.3%
Contains more FolateFolate	+95.7%
Contains more CholineCholine	+160.8%

Contains more Vitamin B12Vitamin B12

+50%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~2.858mg

~equal in Vitamin B5 ~0.381mg

~equal in Vitamin B6 ~0.051mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.09mg	0.463mg	41%
Saturated fat	11.105g	4.241g	31%
Iron	2.53mg	4.01mg	19%
Phosphorus	260mg	132mg	18%
Fats	24.93g	14.2g	17%
Vitamin B1	0.39mg	0.203mg	16%
Manganese	0.333mg	0.696mg	16%
Starch	25.91g		11%
Folate	92µg	47µg	11%
Monounsaturated fat	8.544g	4.865g	9%
Carbs	47.06g	72.7g	9%
Magnesium	17mg	53mg	9%
Vitamin E	1.99mg	0.72mg	8%
Selenium	10.1µg	5.7µg	8%
Fiber	1.7g	3.4g	7%
Vitamin K	9.8µg	2.4µg	6%
Zinc	0.5mg	1.09mg	5%
Sodium	477mg	580mg	4%
Choline	37.3mg	14.3mg	4%
Caffeine	0mg	10mg	3%
Protein	5.31g	6.6g	3%
Cholesterol	10mg	2mg	3%
Vitamin B2	0.301mg	0.266mg	3%
Polyunsaturated fat	3.915g	4.153g	2%
Potassium	134mg	210mg	2%
Vitamin B12	0.06µg	0.09µg	1%
Calcium	40mg	31mg	1%
Calories	434kcal	433kcal	0%
Net carbs	45.36g	69.3g	N/A
Sugar	18.15g	37.43g	N/A
Vitamin A	4µg	3µg	0%
Vitamin B3	2.91mg	2.858mg	0%
Vitamin B5	0.377mg	0.381mg	0%
Vitamin B6	0.05mg	0.051mg	0%
Tryptophan		0.096mg	0%
Threonine		0.22mg	0%
Isoleucine		0.261mg	0%
Leucine		0.447mg	0%
Lysine		0.281mg	0%
Methionine		0.105mg	0%
Phenylalanine		0.308mg	0%
Valine		0.323mg	0%
Histidine		0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0.001g	0.002g	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