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Egg bread vs. Doughnuts — In-Depth Nutrition Comparison

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A recap on the differences between egg bread and doughnuts

  • Egg bread is higher in selenium, vitamin B3, vitamin B2, choline, and copper, yet doughnuts are higher in phosphorus, vitamin E, and vitamin K.
  • Doughnuts cover your daily saturated fat needs 48% more than egg bread.
  • Egg bread contains 5 times more cholesterol than doughnuts. While egg bread contains 51mg of cholesterol, doughnuts contain only 10mg.

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

Infographic

Egg bread vs Doughnuts infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
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%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +132.5%
Contains more IronIron +20.2%
Contains more CopperCopper +80%
Contains more ZincZinc +58%
Contains less SodiumSodium -20.3%
Contains more ManganeseManganese +50.2%
Contains more SeleniumSelenium +198%
Contains more PotassiumPotassium +16.5%
Contains more PhosphorusPhosphorus +145.3%

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% 21% 5.2% 6% 110% 101% 91% 17% 15% 13% 2.3% 79% 46%
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%
Contains more Vitamin AVitamin A +1475%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.3%
Contains more Vitamin B2Vitamin B2 +44.9%
Contains more Vitamin B3Vitamin B3 +66.6%
Contains more Vitamin B6Vitamin B6 +28%
Contains more Vitamin B12Vitamin B12 +66.7%
Contains more FolateFolate +14.1%
Contains more CholineCholine +126%
Contains more Vitamin EVitamin E +665.4%
Contains more Vitamin B5Vitamin B5 +33.7%
Contains more Vitamin KVitamin K +988.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Egg bread Doughnuts DV% diff.
Saturated fat 1.593g 11.105g 43%
Selenium 30.1µg 10.1µg 36%
Fats 6g 24.93g 29%
Phosphorus 106mg 260mg 22%
Polyunsaturated fat 1.106g 3.915g 19%
Monounsaturated fat 2.302g 8.544g 16%
Cholesterol 51mg 10mg 14%
Vitamin E 0.26mg 1.99mg 12%
Vitamin B3 4.848mg 2.91mg 12%
Starch 25.91g 11%
Vitamin B2 0.436mg 0.301mg 10%
Choline 84.3mg 37.3mg 9%
Protein 9.5g 5.31g 8%
Copper 0.162mg 0.09mg 8%
Vitamin A 63µg 4µg 7%
Manganese 0.5mg 0.333mg 7%
Vitamin K 0.9µg 9.8µg 7%
Calories 287kcal 434kcal 7%
Iron 3.04mg 2.53mg 6%
Calcium 93mg 40mg 5%
Sodium 380mg 477mg 4%
Vitamin B1 0.438mg 0.39mg 4%
Zinc 0.79mg 0.5mg 3%
Folate 105µg 92µg 3%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Fiber 2.3g 1.7g 2%
Vitamin B5 0.282mg 0.377mg 2%
Vitamin B12 0.1µg 0.06µg 2%
Potassium 115mg 134mg 1%
Vitamin B6 0.064mg 0.05mg 1%
Carbs 47.8g 47.06g 0%
Net carbs 45.5g 45.36g N/A
Magnesium 19mg 17mg 0%
Sugar 1.78g 18.15g N/A
Tryptophan 0.112mg 0%
Threonine 0.306mg 0%
Isoleucine 0.394mg 0%
Leucine 0.692mg 0%
Lysine 0.311mg 0%
Methionine 0.189mg 0%
Phenylalanine 0.475mg 0%
Valine 0.443mg 0%
Histidine 0.21mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.012g 0.001g 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
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 g
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
Contains more ProteinProtein +78.9%
Contains more WaterWater +66.7%
Contains more FatsFats +315.5%
~equal in Carbs ~47.06g
~equal in Other ~1.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 46% 22%
Saturated fat: Sat. Fat 1.593 g
Monounsaturated fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 g
47% 36% 17%
Saturated fat: Sat. Fat 11.105 g
Monounsaturated fat: Mono. Fat 8.544 g
Polyunsaturated fat: Poly. Fat 3.915 g
Contains less Sat. FatSaturated fat -85.7%
Contains more Mono. FatMonounsaturated fat +271.2%
Contains more Poly. FatPolyunsaturated fat +254%

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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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/nutrients
  2. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/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.