Doughnuts vs. Cheese crackers — In-Depth Nutrition Comparison
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Important differences between doughnuts and cheese crackers
- Doughnuts have less iron, vitamin B3, folate, vitamin B1, protein, vitamin B12, manganese, and calcium.
- Cheese crackers' daily need coverage for iron is 29% more.
- Doughnuts have 2 times more saturated fat than cheese crackers. Doughnuts have 11.105g of saturated fat, while cheese crackers have 5.288g.
- Doughnuts have a higher glycemic index than cheese crackers.
The food varieties used in the comparison are Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Crackers, cheese, regular.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PhosphorusPhosphorus | +30% |
| Contains less SodiumSodium | -51% |
| Contains more MagnesiumMagnesium | +47.1% |
| Contains more CalciumCalcium | +240% |
| Contains more PotassiumPotassium | +16.4% |
| Contains more IronIron | +92.9% |
| Contains more CopperCopper | +38.9% |
| Contains more ZincZinc | +138% |
| Contains more ManganeseManganese | +68.8% |
| Contains more SeleniumSelenium | +33.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +325% |
| Contains more Vitamin EVitamin E | +10.1% |
| Contains more Vitamin B1Vitamin B1 | +44.1% |
| Contains more Vitamin B2Vitamin B2 | +12.3% |
| Contains more Vitamin B3Vitamin B3 | +110.1% |
| Contains more Vitamin B5Vitamin B5 | +25.2% |
| Contains more Vitamin B6Vitamin B6 | +240% |
| Contains more Vitamin B12Vitamin B12 | +466.7% |
| Contains more FolateFolate | +65.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 3.915g | 10.09g | 41% |
| Omega-6 (Linoleic acid) | 3.573g | 9.25g | 33% |
| Omega-3 (ALA) | 0.239g | 0.715g | 30% |
| Iron | 2.53mg | 4.88mg | 29% |
| Saturated fat | 11.105g | 5.288g | 26% |
| Sodium | 477mg | 973mg | 22% |
| Vitamin B3 | 2.91mg | 6.113mg | 20% |
| Folate | 92µg | 152µg | 15% |
| Vitamin B1 | 0.39mg | 0.562mg | 14% |
| Vitamin B12 | 0.06µg | 0.34µg | 12% |
| Protein | 5.31g | 10.93g | 11% |
| Starch | 25.91g | 52.56g | 11% |
| Calcium | 40mg | 136mg | 10% |
| Manganese | 0.333mg | 0.562mg | 10% |
| Phosphorus | 260mg | 200mg | 9% |
| Vitamin B6 | 0.05mg | 0.17mg | 9% |
| Monounsaturated fat | 8.544g | 5.744g | 7% |
| Zinc | 0.5mg | 1.19mg | 6% |
| Selenium | 10.1µg | 13.5µg | 6% |
| Choline | 37.3mg | 8.7mg | 5% |
| Carbs | 47.06g | 59.42g | 4% |
| Copper | 0.09mg | 0.125mg | 4% |
| Calories | 434kcal | 489kcal | 3% |
| Fats | 24.93g | 22.74g | 3% |
| Vitamin B2 | 0.301mg | 0.338mg | 3% |
| Cholesterol | 10mg | 3mg | 2% |
| Magnesium | 17mg | 25mg | 2% |
| Fiber | 1.7g | 2.3g | 2% |
| Vitamin B5 | 0.377mg | 0.472mg | 2% |
| Potassium | 134mg | 156mg | 1% |
| Vitamin A | 4µg | 17µg | 1% |
| Vitamin E | 1.99mg | 2.19mg | 1% |
| Protein per 100 calories | 1.2g | 2.2g | N/A |
| Calories per 10 g protein | 817kcal | 447kcal | N/A |
| Weight per 100 calories | 23g | 20g | N/A |
| Unsaturated / Saturated Fat ratio | 1.1 | 3 | N/A |
| Net carbs | 45.36g | 57.12g | N/A |
| Vitamin D* | 0 IU | 1 IU | 0% |
| Sugar | 18.15g | 4.53g | N/A |
| Vitamin K | 9.8µg | 9.4µg | 0% |
| Trans fat | 0.542g | N/A | |
| Tryptophan | 0.129mg | 0% | |
| Threonine | 0.295mg | 0% | |
| Isoleucine | 0.424mg | 0% | |
| Leucine | 0.744mg | 0% | |
| Lysine | 0.418mg | 0% | |
| Methionine | 0.194mg | 0% | |
| Phenylalanine | 0.49mg | 0% | |
| Valine | 0.478mg | 0% | |
| Histidine | 0.245mg | 0% | |
| Fructose | 0g | 0.37g | 0% |
| Omega-3 (EPA) | 0g | 0.001g | N/A |
| Omega-3 (DHA) | 0.001g | 0g | N/A |
| Omega-3 (DPA) | 0g | 0.001g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.001g | 0g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.017g | 0g | N/A |
| Omega-6 (Dihomo-gamma-linolenic acid) | 0g | 0.001g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.006g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.31 g
Fats:
24.93 g
Carbs:
47.06 g
Water:
20.82 g
Other:
1.88 g
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
| Contains more WaterWater | +486.5% |
| Contains more ProteinProtein | +105.8% |
| Contains more CarbsCarbs | +26.3% |
~equal in
Fats
~22.74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
11.105 g
Monounsaturated fat:
Mono. Fat
8.544 g
Polyunsaturated fat:
Poly. Fat
3.915 g
Saturated fat:
Sat. Fat
5.288 g
Monounsaturated fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
| Contains more Mono. FatMonounsaturated fat | +48.7% |
| Contains less Sat. FatSaturated fat | -52.4% |
| Contains more Poly. FatPolyunsaturated fat | +157.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
52.56 g
Sucrose:
0 g
Glucose:
0.3 g
Fructose:
0.37 g
Lactose:
0 g
Maltose:
3.84 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +123.3% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +102.9% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +611.1% |
~equal in
Galactose
~0g
