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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.

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
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% 1.3% 40% 0% 98% 69% 55% 23% 12% 7.5% 25% 69% 20%
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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

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
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
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 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

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.