Doughnuts vs. Waffle — In-Depth Nutrition Comparison
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A recap on differences between doughnuts and waffle
- Doughnuts are higher in folate, vitamin B1, phosphorus, vitamin B3, and monounsaturated fat, yet waffle is higher in selenium, calcium, and vitamin B12.
- Waffle covers your daily selenium needs 66% more than doughnuts.
- Doughnuts contain 4 times more saturated fat than waffle. While doughnuts contain 11.105g of saturated fat, waffle contains only 2.866g.
Food varieties used in this article are Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Waffles, plain, prepared from recipe.
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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 CopperCopper | +45.2% |
| Contains more PhosphorusPhosphorus | +36.8% |
| Contains more ManganeseManganese | +25.7% |
| Contains more MagnesiumMagnesium | +11.8% |
| Contains more CalciumCalcium | +537.5% |
| Contains more PotassiumPotassium | +18.7% |
| Contains more ZincZinc | +36% |
| Contains more SeleniumSelenium | +357.4% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48.3% |
| Contains more Vitamin B3Vitamin B3 | +40.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +100% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1525% |
| Contains more Vitamin B2Vitamin B2 | +15.3% |
| Contains more Vitamin B5Vitamin B5 | +28.6% |
| Contains more Vitamin B6Vitamin B6 | +12% |
| Contains more Vitamin B12Vitamin B12 | +316.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 10.1µg | 46.2µg | 66% |
| Saturated fat | 11.105g | 2.866g | 37% |
| Calcium | 40mg | 255mg | 22% |
| Cholesterol | 10mg | 69mg | 20% |
| Polyunsaturated fat | 3.915g | 6.785g | 19% |
| Fats | 24.93g | 14.1g | 17% |
| Monounsaturated fat | 8.544g | 3.521g | 13% |
| Vitamin E | 1.99mg | 13% | |
| Folate | 92µg | 46µg | 12% |
| Vitamin B1 | 0.39mg | 0.263mg | 11% |
| Starch | 25.91g | 11% | |
| Phosphorus | 260mg | 190mg | 10% |
| Vitamin B12 | 0.06µg | 0.25µg | 8% |
| Vitamin K | 9.8µg | 8% | |
| Calories | 434kcal | 291kcal | 7% |
| Vitamin A | 4µg | 65µg | 7% |
| Fiber | 1.7g | 7% | |
| Choline | 37.3mg | 7% | |
| Protein | 5.31g | 7.9g | 5% |
| Carbs | 47.06g | 32.9g | 5% |
| Vitamin B3 | 2.91mg | 2.073mg | 5% |
| Vitamin B2 | 0.301mg | 0.347mg | 4% |
| Copper | 0.09mg | 0.062mg | 3% |
| Iron | 2.53mg | 2.31mg | 3% |
| Manganese | 0.333mg | 0.265mg | 3% |
| Vitamin B5 | 0.377mg | 0.485mg | 2% |
| Zinc | 0.5mg | 0.68mg | 2% |
| Sodium | 477mg | 511mg | 1% |
| Potassium | 134mg | 159mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 45.36g | 32.9g | N/A |
| Magnesium | 17mg | 19mg | 0% |
| Sugar | 18.15g | N/A | |
| Vitamin B6 | 0.05mg | 0.056mg | 0% |
| Tryptophan | 0.099mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.362mg | 0% | |
| Leucine | 0.63mg | 0% | |
| Lysine | 0.384mg | 0% | |
| Methionine | 0.179mg | 0% | |
| Phenylalanine | 0.395mg | 0% | |
| Valine | 0.409mg | 0% | |
| Histidine | 0.187mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.001g | 0.006g | 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 | +76.8% |
| Contains more CarbsCarbs | +43% |
| Contains more ProteinProtein | +48.8% |
| Contains more WaterWater | +101.7% |
| Contains more OtherOther | +64.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +142.7% |
| Contains less Sat. FatSaturated fat | -74.2% |
| Contains more Poly. FatPolyunsaturated fat | +73.3% |
