Oat bread vs. Doughnuts — In-Depth Nutrition Comparison
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A recap on differences between oat bread and doughnuts
- Oat bread is higher in selenium, manganese, vitamin B3, fiber, vitamin B1, and iron, yet doughnuts are higher in phosphorus, vitamin E, and vitamin K.
- Doughnuts cover your daily saturated fat needs 52% more than oat bread.
- Oat bread contains 3 times more selenium than doughnuts. While oat bread contains 30µg of selenium, doughnuts contain only 10.1µg.
- The amount of saturated fat in oat bread is lower.
- The glycemic index of oat bread is lower.
Food varieties used in this article are Bread, oat bran 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 | +105.9% |
| Contains more CalciumCalcium | +62.5% |
| Contains more IronIron | +23.3% |
| Contains more CopperCopper | +50% |
| Contains more ZincZinc | +78% |
| Contains less SodiumSodium | -26% |
| Contains more ManganeseManganese | +133.9% |
| Contains more SeleniumSelenium | +197% |
| Contains more PhosphorusPhosphorus | +84.4% |
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 B1Vitamin B1 | +29.2% |
| Contains more Vitamin B2Vitamin B2 | +15% |
| Contains more Vitamin B3Vitamin B3 | +66% |
| Contains more Vitamin B5Vitamin B5 | +54.1% |
| Contains more Vitamin B6Vitamin B6 | +46% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +352.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +716.7% |
| Contains more FolateFolate | +13.6% |
| Contains more CholineCholine | +99.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +95.9% |
| Contains more WaterWater | +111.3% |
| Contains more FatsFats | +466.6% |
| Contains more CarbsCarbs | +18.2% |
| Contains more OtherOther | +34.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.7% |
| Contains more Mono. FatMonounsaturated fat | +437.4% |
| Contains more Poly. FatPolyunsaturated fat | +131.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.697g | 11.105g | 47% |
| Selenium | 30µg | 10.1µg | 36% |
| Fats | 4.4g | 24.93g | 32% |
| Manganese | 0.779mg | 0.333mg | 19% |
| Monounsaturated fat | 1.59g | 8.544g | 17% |
| Phosphorus | 141mg | 260mg | 17% |
| Polyunsaturated fat | 1.694g | 3.915g | 15% |
| Vitamin B3 | 4.831mg | 2.91mg | 12% |
| Fiber | 4.5g | 1.7g | 11% |
| Starch | 25.91g | 11% | |
| Calories | 236kcal | 434kcal | 10% |
| Vitamin B1 | 0.504mg | 0.39mg | 10% |
| Vitamin E | 0.44mg | 1.99mg | 10% |
| Protein | 10.4g | 5.31g | 10% |
| Vitamin K | 1.2µg | 9.8µg | 7% |
| Iron | 3.12mg | 2.53mg | 7% |
| Copper | 0.135mg | 0.09mg | 5% |
| Sodium | 353mg | 477mg | 5% |
| Vitamin B5 | 0.581mg | 0.377mg | 4% |
| Magnesium | 35mg | 17mg | 4% |
| Zinc | 0.89mg | 0.5mg | 4% |
| Vitamin B2 | 0.346mg | 0.301mg | 3% |
| Calcium | 65mg | 40mg | 3% |
| Vitamin B12 | 0µg | 0.06µg | 3% |
| Folate | 81µg | 92µg | 3% |
| Choline | 18.7mg | 37.3mg | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Vitamin B6 | 0.073mg | 0.05mg | 2% |
| Carbs | 39.8g | 47.06g | 2% |
| Net carbs | 35.3g | 45.36g | N/A |
| Potassium | 147mg | 134mg | 0% |
| Sugar | 7.7g | 18.15g | N/A |
| Vitamin A | 2µg | 4µg | 0% |
| Tryptophan | 0.131mg | 0% | |
| Threonine | 0.299mg | 0% | |
| Isoleucine | 0.399mg | 0% | |
| Leucine | 0.733mg | 0% | |
| Lysine | 0.297mg | 0% | |
| Methionine | 0.179mg | 0% | |
| Phenylalanine | 0.518mg | 0% | |
| Valine | 0.461mg | 0% | |
| Histidine | 0.225mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
33%
32%
Minerals Daily Need Coverage Score
62%
45%
Comparison summary
Which food is lower in Cholesterol?
Oat bread is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Oat bread is lower in Sugar (difference - 10.45g)
Which food contains less Sodium?
Oat bread contains less Sodium (difference - 124mg)
Which food is lower in Saturated fat?
Oat bread is lower in Saturated fat (difference - 10.408g)
Which food is lower in glycemic index?
Oat bread is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Oat bread is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.