Graham cracker vs. Doughnuts — In-Depth Nutrition Comparison
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Differences between graham cracker and doughnuts
- Graham cracker has more manganese, iron, vitamin B3, copper, vitamin B6, and fiber, while doughnuts have more phosphorus, vitamin B1, and selenium.
- Doughnuts' daily need coverage for saturated fat is 47% higher.
- Doughnuts contain 3 times less vitamin B6 than graham cracker. Graham cracker contains 0.156mg of vitamin B6, while doughnuts contain 0.05mg.
- The amount of saturated fat in graham cracker is lower.
The food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).
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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 MagnesiumMagnesium | +135.3% |
| Contains more CalciumCalcium | +92.5% |
| Contains more PotassiumPotassium | +26.9% |
| Contains more IronIron | +49.4% |
| Contains more CopperCopper | +88.9% |
| Contains more ZincZinc | +92% |
| Contains more ManganeseManganese | +206% |
| Contains more PhosphorusPhosphorus | +40.5% |
| Contains more SeleniumSelenium | +60.3% |
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.
| Contains more Vitamin B3Vitamin B3 | +52.5% |
| Contains more Vitamin B5Vitamin B5 | +11.4% |
| Contains more Vitamin B6Vitamin B6 | +212% |
| Contains more Vitamin KVitamin K | +45.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +31.8% |
| Contains more Vitamin B1Vitamin B1 | +47.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +532.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 1.633g | 11.105g | 43% |
| Manganese | 1.019mg | 0.333mg | 30% |
| Fats | 10.6g | 24.93g | 22% |
| Iron | 3.78mg | 2.53mg | 16% |
| Monounsaturated fat | 2.509g | 8.544g | 15% |
| Phosphorus | 185mg | 260mg | 11% |
| Carbs | 77.66g | 47.06g | 10% |
| Vitamin B3 | 4.439mg | 2.91mg | 10% |
| Vitamin B1 | 0.265mg | 0.39mg | 10% |
| Polyunsaturated fat | 5.388g | 3.915g | 10% |
| Copper | 0.17mg | 0.09mg | 9% |
| Vitamin B6 | 0.156mg | 0.05mg | 8% |
| Starch | 46.56g | 25.91g | 8% |
| Fiber | 3.4g | 1.7g | 7% |
| Selenium | 6.3µg | 10.1µg | 7% |
| Choline | 5.9mg | 37.3mg | 6% |
| Magnesium | 40mg | 17mg | 5% |
| Zinc | 0.96mg | 0.5mg | 4% |
| Calcium | 77mg | 40mg | 4% |
| Vitamin K | 14.3µg | 9.8µg | 4% |
| Vitamin E | 1.51mg | 1.99mg | 3% |
| Protein | 6.69g | 5.31g | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Vitamin B12 | 0µg | 0.06µg | 3% |
| Sodium | 459mg | 477mg | 1% |
| Potassium | 170mg | 134mg | 1% |
| Vitamin B2 | 0.317mg | 0.301mg | 1% |
| Vitamin B5 | 0.42mg | 0.377mg | 1% |
| Fructose | 0.99g | 0g | 1% |
| Calories | 430kcal | 434kcal | 0% |
| Net carbs | 74.26g | 45.36g | N/A |
| Sugar | 24.85g | 18.15g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Trans fat | 0.055g | N/A | |
| Folate | 91µg | 92µg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.599g | 0.239g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.024g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0.004g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 4.735g | 3.573g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Protein:
5.31 g
Fats:
24.93 g
Carbs:
47.06 g
Water:
20.82 g
Other:
1.88 g
| Contains more ProteinProtein | +26% |
| Contains more CarbsCarbs | +65% |
| Contains more FatsFats | +135.2% |
| Contains more WaterWater | +514.2% |
| Contains more OtherOther | +13.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
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 | -85.3% |
| Contains more Poly. FatPolyunsaturated fat | +37.6% |
| Contains more Mono. FatMonounsaturated fat | +240.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
25.91 g
Sucrose:
16.02 g
Glucose:
0.67 g
Fructose:
0 g
Lactose:
0.93 g
Maltose:
0.54 g
Galactose:
0 g
| Contains more StarchStarch | +79.7% |
| Contains more SucroseSucrose | +42.4% |
| Contains more GlucoseGlucose | +55.2% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
