Rye bread vs. Doughnuts — In-Depth Nutrition Comparison
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How are rye bread and doughnuts different?
- Rye bread is richer in selenium, manganese, fiber, copper, zinc, and vitamin B3, while doughnuts are higher in phosphorus, vitamin E, and vitamin K.
- Doughnuts cover your daily need for saturated fat, 52% more than rye bread.
- Rye bread contains 3 times more fiber than doughnuts. Rye bread contains 5.8g of fiber, while doughnuts contain 1.7g.
- Rye bread is lower in saturated fat.
- Doughnuts have a higher glycemic index (75) than rye bread (60).
Bread, rye and Doughnuts, cake-type, plain (includes unsugared, old-fashioned) types were used in this article.
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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 | +82.5% |
| Contains more PotassiumPotassium | +23.9% |
| Contains more IronIron | +11.9% |
| Contains more CopperCopper | +106.7% |
| Contains more ZincZinc | +128% |
| Contains more ManganeseManganese | +147.4% |
| Contains more SeleniumSelenium | +205.9% |
| Contains more PhosphorusPhosphorus | +108% |
| Contains less SodiumSodium | -20.9% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11.3% |
| Contains more Vitamin B2Vitamin B2 | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +30.8% |
| Contains more Vitamin B5Vitamin B5 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more FolateFolate | +19.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +503% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +716.7% |
| Contains more CholineCholine | +155.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.626g | 11.105g | 48% |
| Selenium | 30.9µg | 10.1µg | 38% |
| Fats | 3.3g | 24.93g | 33% |
| Polyunsaturated fat | 0.799g | 3.915g | 21% |
| Manganese | 0.824mg | 0.333mg | 21% |
| Phosphorus | 125mg | 260mg | 19% |
| Monounsaturated fat | 1.311g | 8.544g | 18% |
| Fiber | 5.8g | 1.7g | 16% |
| Starch | 25.91g | 11% | |
| Vitamin E | 0.33mg | 1.99mg | 11% |
| Copper | 0.186mg | 0.09mg | 11% |
| Calories | 259kcal | 434kcal | 9% |
| Vitamin K | 1.2µg | 9.8µg | 7% |
| Protein | 8.5g | 5.31g | 6% |
| Vitamin B3 | 3.805mg | 2.91mg | 6% |
| Zinc | 1.14mg | 0.5mg | 6% |
| Sodium | 603mg | 477mg | 5% |
| Magnesium | 40mg | 17mg | 5% |
| Folate | 110µg | 92µg | 5% |
| Choline | 14.6mg | 37.3mg | 4% |
| Iron | 2.83mg | 2.53mg | 4% |
| Vitamin B1 | 0.434mg | 0.39mg | 4% |
| Calcium | 73mg | 40mg | 3% |
| Vitamin B2 | 0.335mg | 0.301mg | 3% |
| Vitamin B12 | 0µg | 0.06µg | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Vitamin B6 | 0.075mg | 0.05mg | 2% |
| Potassium | 166mg | 134mg | 1% |
| Vitamin B5 | 0.44mg | 0.377mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 42.5g | 45.36g | N/A |
| Carbs | 48.3g | 47.06g | 0% |
| Sugar | 3.85g | 18.15g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.255mg | 0% | |
| Isoleucine | 0.319mg | 0% | |
| Leucine | 0.579mg | 0% | |
| Lysine | 0.233mg | 0% | |
| Methionine | 0.139mg | 0% | |
| Phenylalanine | 0.411mg | 0% | |
| Valine | 0.379mg | 0% | |
| Histidine | 0.182mg | 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 | +60.1% |
| Contains more WaterWater | +79.2% |
| Contains more OtherOther | +38.3% |
| Contains more FatsFats | +655.5% |
~equal in
Carbs
~47.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.4% |
| Contains more Mono. FatMonounsaturated fat | +551.7% |
| Contains more Poly. FatPolyunsaturated fat | +390% |
