Saltine cracker vs. Doughnuts — In-Depth Nutrition Comparison
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A recap on differences between saltine cracker and doughnuts
- Saltine cracker is higher in iron, vitamin B2, selenium, vitamin B3, manganese, and vitamin B1, yet doughnuts are higher in phosphorus and vitamin E.
- Saltine cracker covers your daily iron needs 65% more than doughnuts.
- Saltine cracker contains 2 times more selenium than doughnuts. While saltine cracker contains 21.4µg of selenium, doughnuts contain only 10.1µg.
- The amount of sodium in doughnuts is lower.
Food varieties used in this article are Crackers, saltines, fat-free, low-sodium 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 | +52.9% |
| Contains more IronIron | +205.1% |
| Contains more CopperCopper | +61.1% |
| Contains more ZincZinc | +88% |
| Contains more ManganeseManganese | +91.3% |
| Contains more SeleniumSelenium | +111.9% |
| Contains more CalciumCalcium | +81.8% |
| Contains more PotassiumPotassium | +16.5% |
| Contains more PhosphorusPhosphorus | +130.1% |
| Contains less SodiumSodium | -43.8% |
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 | +32.8% |
| Contains more Vitamin B2Vitamin B2 | +96% |
| Contains more Vitamin B3Vitamin B3 | +96.4% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more FolateFolate | +34.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1558.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +100% |
| Contains more CholineCholine | +90.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
Protein:
5.31 g
Fats:
24.93 g
Carbs:
47.06 g
Water:
20.82 g
Other:
1.88 g
| Contains more ProteinProtein | +97.7% |
| Contains more CarbsCarbs | +74.9% |
| Contains more OtherOther | +17% |
| Contains more FatsFats | +1458.1% |
| Contains more WaterWater | +512.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.244 g
Monounsaturated fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
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 | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +5916.9% |
| Contains more Poly. FatPolyunsaturated fat | +471.5% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 7.72mg | 2.53mg | 65% |
| Saturated fat | 0.244g | 11.105g | 49% |
| Fats | 1.6g | 24.93g | 36% |
| Vitamin B2 | 0.59mg | 0.301mg | 22% |
| Polyunsaturated fat | 0.685g | 3.915g | 22% |
| Monounsaturated fat | 0.142g | 8.544g | 21% |
| Selenium | 21.4µg | 10.1µg | 21% |
| Phosphorus | 113mg | 260mg | 21% |
| Vitamin B3 | 5.714mg | 2.91mg | 18% |
| Sodium | 849mg | 477mg | 16% |
| Manganese | 0.637mg | 0.333mg | 13% |
| Vitamin E | 0.12mg | 1.99mg | 12% |
| Carbs | 82.3g | 47.06g | 12% |
| Vitamin B1 | 0.518mg | 0.39mg | 11% |
| Starch | 25.91g | 11% | |
| Protein | 10.5g | 5.31g | 10% |
| Folate | 124µg | 92µg | 8% |
| Copper | 0.145mg | 0.09mg | 6% |
| Zinc | 0.94mg | 0.5mg | 4% |
| Vitamin K | 4.9µg | 9.8µg | 4% |
| Fiber | 2.7g | 1.7g | 4% |
| Vitamin B6 | 0.085mg | 0.05mg | 3% |
| Choline | 19.6mg | 37.3mg | 3% |
| Vitamin B12 | 0µg | 0.06µg | 3% |
| Cholesterol | 0mg | 10mg | 3% |
| Calories | 393kcal | 434kcal | 2% |
| Magnesium | 26mg | 17mg | 2% |
| Calcium | 22mg | 40mg | 2% |
| Potassium | 115mg | 134mg | 1% |
| Net carbs | 79.6g | 45.36g | N/A |
| Sugar | 0.38g | 18.15g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B5 | 0.39mg | 0.377mg | 0% |
| Tryptophan | 0.138mg | 0% | |
| Threonine | 0.287mg | 0% | |
| Isoleucine | 0.378mg | 0% | |
| Leucine | 0.716mg | 0% | |
| Lysine | 0.29mg | 0% | |
| Methionine | 0.18mg | 0% | |
| Phenylalanine | 0.514mg | 0% | |
| Valine | 0.439mg | 0% | |
| Histidine | 0.224mg | 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
41%
32%
Minerals Daily Need Coverage Score
76%
45%
Comparison summary
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 17.77g)
Which food is lower in Saturated fat?
Saltine cracker is lower in Saturated fat (difference - 10.861g)
Which food is lower in glycemic index?
Saltine cracker is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Saltine cracker is relatively richer in minerals
Which food contains less Sodium?
Doughnuts contains less Sodium (difference - 372mg)
Which food is cheaper?
Doughnuts is cheaper (difference - $2.4)
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.