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Multigrain bread vs. Doughnuts — In-Depth Nutrition Comparison

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The main differences between multigrain bread and doughnuts

  • Multigrain bread is richer in manganese, selenium, fiber, copper, vitamin B6, magnesium, and zinc, yet doughnuts are richer in vitamin B1 and vitamin B2.
  • Daily need coverage for manganese for multigrain bread is 81% higher.
  • Multigrain bread contains 6 times more vitamin B6 than doughnuts. Multigrain bread contains 0.286mg of vitamin B6, while doughnuts contain 0.05mg.
  • Multigrain bread contains less saturated fat.
  • Multigrain bread has a lower glycemic index than doughnuts.

Food types used in this article are Bread, multi-grain, toasted (includes whole-grain) and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

Infographic

Multigrain bread vs Doughnuts 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 61% 33% 22% 102% 102% 50% 106% 54% 287% 195%
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 +400%
Contains more CalciumCalcium +177.5%
Contains more PotassiumPotassium +86.6%
Contains more CopperCopper +241.1%
Contains more ZincZinc +270%
Contains less SodiumSodium -13.2%
Contains more ManganeseManganese +561%
Contains more SeleniumSelenium +254.5%
~equal in Iron ~2.53mg
~equal in Phosphorus ~260mg

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 0.33% 0% 8% 0% 61% 33% 82% 22% 66% 0% 3.8% 53% 16%
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 CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +51%
Contains more Vitamin B6Vitamin B6 +472%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +397.5%
Contains more Vitamin B1Vitamin B1 +60.5%
Contains more Vitamin B2Vitamin B2 +112%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +553.3%
Contains more FolateFolate +31.4%
Contains more CholineCholine +29.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.377mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 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 +173.4%
Contains more WaterWater +51.1%
Contains more OtherOther +22.9%
Contains more FatsFats +442%
~equal in Carbs ~47.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 22% 53%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.826 g
Polyunsaturated fat: Poly. Fat 2.035 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 -91.5%
Contains more Mono. FatMonounsaturated fat +934.4%
Contains more Poly. FatPolyunsaturated fat +92.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
26% 38% 9% 26%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.84 g
Fructose: 2.67 g
Lactose: 0.62 g
Maltose: 1.82 g
Galactose: 0 g
59% 36% 2%
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 GlucoseGlucose +174.6%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +237%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +50%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Multigrain bread Doughnuts
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Multigrain bread Doughnuts DV% diff.
Manganese 2.201mg 0.333mg 81%
Selenium 35.8µg 10.1µg 47%
Saturated fat 0.948g 11.105g 46%
Fats 4.6g 24.93g 31%
Fiber 8.1g 1.7g 26%
Copper 0.307mg 0.09mg 24%
Monounsaturated fat 0.826g 8.544g 19%
Vitamin B6 0.286mg 0.05mg 18%
Protein 14.52g 5.31g 18%
Magnesium 85mg 17mg 16%
Polyunsaturated fat 2.035g 3.915g 13%
Vitamin B1 0.243mg 0.39mg 12%
Vitamin B2 0.142mg 0.301mg 12%
Zinc 1.85mg 0.5mg 12%
Vitamin E 0.4mg 1.99mg 11%
Starch 25.91g 11%
Vitamin B3 4.394mg 2.91mg 9%
Vitamin K 1.5µg 9.8µg 7%
Calories 288kcal 434kcal 7%
Calcium 111mg 40mg 7%
Folate 70µg 92µg 6%
Fructose 2.67g 0g 3%
Potassium 250mg 134mg 3%
Cholesterol 0mg 10mg 3%
Vitamin B12 0µg 0.06µg 3%
Sodium 414mg 477mg 3%
Phosphorus 247mg 260mg 2%
Iron 2.72mg 2.53mg 2%
Choline 28.8mg 37.3mg 2%
Vitamin C 0.1mg 0mg 0%
Carbs 47.11g 47.06g 0%
Net carbs 39.01g 45.36g N/A
Sugar 6.94g 18.15g N/A
Vitamin A 0µg 4µg 0%
Vitamin B5 0.365mg 0.377mg 0%
Tryptophan 0.135mg 0%
Threonine 0.294mg 0%
Isoleucine 0.351mg 0%
Leucine 0.604mg 0%
Lysine 0.314mg 0%
Methionine 0.15mg 0%
Phenylalanine 0.421mg 0%
Valine 0.432mg 0%
Histidine 0.215mg 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 0g 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
Multigrain bread Doughnuts
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
26%
Multigrain bread
32%
Doughnuts
Minerals Daily Need Coverage Score
101%
Multigrain bread
45%
Doughnuts

Comparison summary

Which food is lower in Cholesterol?
Multigrain bread
Multigrain bread is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Multigrain bread
Multigrain bread is lower in Sugar (difference - 11.21g)
Which food contains less Sodium?
Multigrain bread
Multigrain bread contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Multigrain bread
Multigrain bread is lower in Saturated fat (difference - 10.157g)
Which food is lower in glycemic index?
Multigrain bread
Multigrain bread is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Multigrain bread
Multigrain bread is relatively richer in minerals
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. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/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.