Oat bread vs. Doughnuts — In-Depth Nutrition Comparison
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A recap on the 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).
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 | +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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
