Matzo vs. Doughnuts — In-Depth Nutrition Comparison

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A recap on the differences between matzo and doughnuts

Matzo is higher in selenium, manganese, iron, and vitamin B3, yet doughnuts are higher in phosphorus, folate, vitamin E, and vitamin K.
Doughnuts cover your daily saturated fat needs 54% more than matzo.
Matzo contains 4 times more selenium than doughnuts. While matzo contains 36.9µg of selenium, doughnuts contain only 10.1µg.
The amount of saturated fat in matzo is lower.

Food varieties used in this article are Crackers, matzo, plain 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.

Matzo

Doughnuts

Contains more MagnesiumMagnesium	+47.1%
Contains more IronIron	+24.9%
Contains more ZincZinc	+36%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+95.2%
Contains more SeleniumSelenium	+265.3%

Contains more CalciumCalcium	+207.7%
Contains more PotassiumPotassium	+19.6%
Contains more CopperCopper	+50%
Contains more PhosphorusPhosphorus	+192.1%

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.

Matzo

Doughnuts

Contains more Vitamin B3Vitamin B3	+33.7%
Contains more Vitamin B5Vitamin B5	+17.5%
Contains more Vitamin B6Vitamin B6	+130%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+3216.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+3166.7%
Contains more FolateFolate	+441.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.39mg

~equal in Vitamin B2 ~0.301mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.9µg	10.1µg	49%
Saturated fat	0.226g	11.105g	49%
Fats	1.4g	24.93g	36%
Phosphorus	89mg	260mg	24%
Polyunsaturated fat	0.603g	3.915g	22%
Sodium	0mg	477mg	21%
Monounsaturated fat	0.127g	8.544g	21%
Folate	17µg	92µg	19%
Manganese	0.65mg	0.333mg	14%
Vitamin E	0.06mg	1.99mg	13%
Carbs	83.7g	47.06g	12%
Starch		25.91g	11%
Protein	10g	5.31g	9%
Iron	3.16mg	2.53mg	8%
Vitamin K	0.3µg	9.8µg	8%
Vitamin B3	3.892mg	2.91mg	6%
Fiber	3g	1.7g	5%
Vitamin B6	0.115mg	0.05mg	5%
Choline	10.8mg	37.3mg	5%
Cholesterol	0mg	10mg	3%
Calcium	13mg	40mg	3%
Copper	0.06mg	0.09mg	3%
Vitamin B12	0µg	0.06µg	3%
Calories	395kcal	434kcal	2%
Magnesium	25mg	17mg	2%
Zinc	0.68mg	0.5mg	2%
Potassium	112mg	134mg	1%
Vitamin B2	0.291mg	0.301mg	1%
Vitamin B5	0.443mg	0.377mg	1%
Protein per 100 calories	2.5g	1.2g	N/A
Calories per 10 g protein	395kcal	817kcal	N/A
Weight per 100 calories	25g	23g	N/A
Unsaturated / Saturated Fat ratio	3.2	1.1	N/A
Net carbs	80.7g	45.36g	N/A
Sugar	0.29g	18.15g	N/A
Vitamin A	0µg	4µg	0%
Vitamin B1	0.387mg	0.39mg	0%
Tryptophan	0.116mg		0%
Threonine	0.267mg		0%
Isoleucine	0.371mg		0%
Leucine	0.692mg		0%
Lysine	0.193mg		0%
Methionine	0.176mg		0%
Phenylalanine	0.494mg		0%
Valine	0.42mg		0%
Histidine	0.213mg		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