Matzo vs. Doughnuts — In-Depth Nutrition Comparison
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A recap on differences between matzo and doughnuts
- Matzo is higher in selenium, manganese, iron, and vitamin B3, yet doughnuts are higher in phosphorus, folate, vitamin E, and vitamin K.
- Doughnuts cover your daily saturated fat needs 54% more than matzo.
- Matzo contains 4 times more selenium than doughnuts. While matzo contains 36.9µg of selenium, doughnuts contain only 10.1µg.
- The amount of saturated fat in matzo is lower.
Food varieties used in this article are Crackers, matzo, plain and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).
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.
| Contains more MagnesiumMagnesium | +47.1% |
| Contains more IronIron | +24.9% |
| Contains more ZincZinc | +36% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +95.2% |
| Contains more SeleniumSelenium | +265.3% |
| Contains more CalciumCalcium | +207.7% |
| Contains more PotassiumPotassium | +19.6% |
| Contains more CopperCopper | +50% |
| Contains more PhosphorusPhosphorus | +192.1% |
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 | +33.7% |
| Contains more Vitamin B5Vitamin B5 | +17.5% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3216.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +3166.7% |
| Contains more FolateFolate | +441.2% |
| Contains more CholineCholine | +245.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.226g | 11.105g | 49% |
| Selenium | 36.9µg | 10.1µg | 49% |
| Fats | 1.4g | 24.93g | 36% |
| Phosphorus | 89mg | 260mg | 24% |
| Polyunsaturated fat | 0.603g | 3.915g | 22% |
| Sodium | 0mg | 477mg | 21% |
| Monounsaturated fat | 0.127g | 8.544g | 21% |
| Folate | 17µg | 92µg | 19% |
| Manganese | 0.65mg | 0.333mg | 14% |
| Vitamin E | 0.06mg | 1.99mg | 13% |
| Carbs | 83.7g | 47.06g | 12% |
| Starch | 25.91g | 11% | |
| Protein | 10g | 5.31g | 9% |
| Vitamin K | 0.3µg | 9.8µg | 8% |
| Iron | 3.16mg | 2.53mg | 8% |
| Vitamin B3 | 3.892mg | 2.91mg | 6% |
| Vitamin B6 | 0.115mg | 0.05mg | 5% |
| Choline | 10.8mg | 37.3mg | 5% |
| Fiber | 3g | 1.7g | 5% |
| Vitamin B12 | 0µg | 0.06µg | 3% |
| Copper | 0.06mg | 0.09mg | 3% |
| Calcium | 13mg | 40mg | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Calories | 395kcal | 434kcal | 2% |
| Magnesium | 25mg | 17mg | 2% |
| Zinc | 0.68mg | 0.5mg | 2% |
| Vitamin B5 | 0.443mg | 0.377mg | 1% |
| Vitamin B2 | 0.291mg | 0.301mg | 1% |
| Potassium | 112mg | 134mg | 1% |
| Net carbs | 80.7g | 45.36g | N/A |
| Sugar | 0.29g | 18.15g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B1 | 0.387mg | 0.39mg | 0% |
| Tryptophan | 0.116mg | 0% | |
| Threonine | 0.267mg | 0% | |
| Isoleucine | 0.371mg | 0% | |
| Leucine | 0.692mg | 0% | |
| Lysine | 0.193mg | 0% | |
| Methionine | 0.176mg | 0% | |
| Phenylalanine | 0.494mg | 0% | |
| Valine | 0.42mg | 0% | |
| Histidine | 0.213mg | 0% | |
| Omega-3 - DHA | 0g | 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
| Contains more ProteinProtein | +88.3% |
| Contains more CarbsCarbs | +77.9% |
| Contains more FatsFats | +1680.7% |
| Contains more WaterWater | +384.2% |
| Contains more OtherOther | +213.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +6627.6% |
| Contains more Poly. FatPolyunsaturated fat | +549.3% |
