Doughnuts vs. Melba toast — In-Depth Nutrition Comparison

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How are doughnuts and melba toast different?

Doughnuts are richer in fats and vitamin E, while melba toast is higher in selenium, manganese, copper, fiber, protein, iron, and zinc.
Doughnuts cover your daily need for saturated fat 53% more than melba toast.
Doughnuts contain 8 times more fats than melba toast. Doughnuts contain 24.93g of fats, while melba toast contains 3.2g.
Melba toast is lower in saturated fat.
Doughnuts have a higher glycemic index (75) than melba toast (64).

Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Crackers, melba toast, plain types were used in this article.

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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.

Doughnuts

Melba toast

Contains more PhosphorusPhosphorus	+32.7%
Contains less SodiumSodium	-20.2%

Contains more MagnesiumMagnesium	+247.1%
Contains more CalciumCalcium	+132.5%
Contains more PotassiumPotassium	+50.7%
Contains more IronIron	+46.2%
Contains more CopperCopper	+221.1%
Contains more ZincZinc	+302%
Contains more ManganeseManganese	+239.3%
Contains more SeleniumSelenium	+244.6%

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.

Doughnuts

Melba toast

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+362.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+988.9%

Contains more Vitamin B3Vitamin B3	+41.3%
Contains more Vitamin B5Vitamin B5	+83.8%
Contains more Vitamin B6Vitamin B6	+96%
Contains more FolateFolate	+34.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.413mg

~equal in Vitamin B2 ~0.273mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	11.105g	0.445g	48%
Selenium	10.1µg	34.8µg	45%
Manganese	0.333mg	1.13mg	35%
Fats	24.93g	3.2g	33%
Copper	0.09mg	0.289mg	22%
Omega-6 (Linoleic acid)	3.573g		21%
Monounsaturated fat	8.544g	0.782g	19%
Fiber	1.7g	6.3g	18%
Polyunsaturated fat	3.915g	1.282g	18%
Iron	2.53mg	3.7mg	15%
Omega-3 (ALA)	0.239g		15%
Protein	5.31g	12.1g	14%
Zinc	0.5mg	2.01mg	14%
Starch	25.91g		11%
Carbs	47.06g	76.6g	10%
Magnesium	17mg	59mg	10%
Vitamin E	1.99mg	0.43mg	10%
Phosphorus	260mg	196mg	9%
Vitamin B3	2.91mg	4.113mg	8%
Folate	92µg	124µg	8%
Vitamin K	9.8µg	0.9µg	7%
Vitamin B5	0.377mg	0.693mg	6%
Calcium	40mg	93mg	5%
Sodium	477mg	598mg	5%
Vitamin B6	0.05mg	0.098mg	4%
Cholesterol	10mg	0mg	3%
Vitamin B12	0.06µg	0µg	3%
Choline	37.3mg	19.8mg	3%
Calories	434kcal	390kcal	2%
Potassium	134mg	202mg	2%
Vitamin B1	0.39mg	0.413mg	2%
Vitamin B2	0.301mg	0.273mg	2%
Protein per 100 calories	1.2g	3.1g	N/A
Calories per 10 g protein	817kcal	322kcal	N/A
Weight per 100 calories	23g	26g	N/A
Unsaturated / Saturated Fat ratio	1.1	4.6	N/A
Net carbs	45.36g	70.3g	N/A
Sugar	18.15g	0.94g	N/A
Vitamin A	4µg	0µg	0%
Tryptophan		0.14mg	0%
Threonine		0.342mg	0%
Isoleucine		0.462mg	0%
Leucine		0.844mg	0%
Lysine		0.28mg	0%
Methionine		0.214mg	0%
Phenylalanine		0.596mg	0%
Valine		0.52mg	0%
Histidine		0.261mg	0%
Omega-3 (DHA)	0.001g	0g	N/A
Omega-3 (Eicosatrienoic acid)	0.001g		N/A
Omega-6 (Gamma-linolenic acid)	0.017g		N/A
Omega-6 (Eicosadienoic acid)	0.006g		N/A