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  6. Doughnuts vs. Wafer

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.

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

Infographic

Doughnuts vs Wafer infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 12% 12% 95% 30% 14% 111% 62% 43% 55%
Wafer
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.84% 40% 0% 98% 69% 55% 23% 12% 7.5% 25% 69% 20%
Wafer
Wafer
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.6% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin AVitamin A +40%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more FatsFats +75.6%
Contains more WaterWater +362.7%
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +54.5%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
47% 36% 17%
Saturated Fat: Sat. Fat 11.105 g
Monounsaturated Fat: Mono. Fat 8.544 g
Polyunsaturated fat: Poly. Fat 3.915 g
Wafer
Wafer
2
32% 37% 31%
Saturated Fat: Sat. Fat 4.241 g
Monounsaturated Fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains more Mono. FatMonounsaturated Fat +75.6%
Contains less Sat. FatSaturated Fat -61.8%
~equal in Polyunsaturated fat ~4.153g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Doughnuts Wafer
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Doughnuts Wafer Opinion
Calories 434kcal 433kcal Doughnuts
Protein 5.31g 6.6g Wafer
Fats 24.93g 14.2g Doughnuts
Net carbs 45.36g 69.3g Wafer
Carbs 47.06g 72.7g Wafer
Cholesterol 10mg 2mg Wafer
Magnesium 17mg 53mg Wafer
Calcium 40mg 31mg Doughnuts
Potassium 134mg 210mg Wafer
Iron 2.53mg 4.01mg Wafer
Sugar 18.15g 37.43g Doughnuts
Fiber 1.7g 3.4g Wafer
Copper 0.09mg 0.463mg Wafer
Zinc 0.5mg 1.09mg Wafer
Starch 25.91g Doughnuts
Phosphorus 260mg 132mg Doughnuts
Sodium 477mg 580mg Doughnuts
Vitamin A 14IU 10IU Doughnuts
Vitamin A 4µg 3µg Doughnuts
Vitamin E 1.99mg 0.72mg Doughnuts
Manganese 0.333mg 0.696mg Wafer
Selenium 10.1µg 5.7µg Doughnuts
Vitamin B1 0.39mg 0.203mg Doughnuts
Vitamin B2 0.301mg 0.266mg Doughnuts
Vitamin B3 2.91mg 2.858mg Doughnuts
Vitamin B5 0.377mg 0.381mg Wafer
Vitamin B6 0.05mg 0.051mg Wafer
Vitamin B12 0.06µg 0.09µg Wafer
Vitamin K 9.8µg 2.4µg Doughnuts
Folate 92µg 47µg Doughnuts
Choline 37.3mg 14.3mg Doughnuts
Saturated Fat 11.105g 4.241g Wafer
Monounsaturated Fat 8.544g 4.865g Doughnuts
Polyunsaturated fat 3.915g 4.153g Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Omega-3 - EPA 0g 0.003g Wafer
Omega-3 - DHA 0.001g 0.002g Wafer
Omega-3 - ALA 0.239g Doughnuts
Omega-3 - Eicosatrienoic acid 0.001g Doughnuts
Omega-6 - Gamma-linoleic acid 0.017g Doughnuts
Omega-6 - Eicosadienoic acid 0.006g Doughnuts
Omega-6 - Linoleic acid 3.573g Doughnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Doughnuts Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Doughnuts
21%
Wafer
Minerals Daily Need Coverage Score
45%
Doughnuts
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 6.864g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Doughnuts
Doughnuts is lower in Sugar (difference - 19.28g)
Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 103mg)
Which food is richer in vitamins?
Doughnuts
Doughnuts is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.