Oat bread vs. Doughnuts — In-Depth Nutrition Comparison

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A recap on the differences between oat bread and doughnuts

Oat bread is higher in selenium, manganese, vitamin B3, fiber, vitamin B1, and iron, yet doughnuts are higher in phosphorus, vitamin E, and vitamin K.
Doughnuts cover your daily saturated fat needs 52% more than oat bread.
Oat bread contains 3 times more selenium than doughnuts. While oat bread contains 30µg of selenium, doughnuts contain only 10.1µg.
The amount of saturated fat in oat bread is lower.
The glycemic index of oat bread is lower.

Food varieties used in this article are Bread, oat bran 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.

Oat bread

Doughnuts

Contains more MagnesiumMagnesium	+105.9%
Contains more CalciumCalcium	+62.5%
Contains more IronIron	+23.3%
Contains more CopperCopper	+50%
Contains more ZincZinc	+78%
Contains less SodiumSodium	-26%
Contains more ManganeseManganese	+133.9%
Contains more SeleniumSelenium	+197%

Contains more PhosphorusPhosphorus

+84.4%

~equal in Potassium ~134mg

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.

Oat bread

Doughnuts

Contains more Vitamin B1Vitamin B1	+29.2%
Contains more Vitamin B2Vitamin B2	+15%
Contains more Vitamin B3Vitamin B3	+66%
Contains more Vitamin B5Vitamin B5	+54.1%
Contains more Vitamin B6Vitamin B6	+46%

Contains more Vitamin AVitamin A	+100%
Contains more Vitamin EVitamin E	+352.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+716.7%
Contains more FolateFolate	+13.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.697g	11.105g	47%
Selenium	30µg	10.1µg	36%
Fats	4.4g	24.93g	32%
Manganese	0.779mg	0.333mg	19%
Phosphorus	141mg	260mg	17%
Monounsaturated fat	1.59g	8.544g	17%
Polyunsaturated fat	1.694g	3.915g	15%
Vitamin B3	4.831mg	2.91mg	12%
Fiber	4.5g	1.7g	11%
Starch		25.91g	11%
Calories	236kcal	434kcal	10%
Protein	10.4g	5.31g	10%
Vitamin E	0.44mg	1.99mg	10%
Vitamin B1	0.504mg	0.39mg	10%
Iron	3.12mg	2.53mg	7%
Vitamin K	1.2µg	9.8µg	7%
Copper	0.135mg	0.09mg	5%
Sodium	353mg	477mg	5%
Magnesium	35mg	17mg	4%
Zinc	0.89mg	0.5mg	4%
Vitamin B5	0.581mg	0.377mg	4%
Cholesterol	0mg	10mg	3%
Calcium	65mg	40mg	3%
Vitamin B2	0.346mg	0.301mg	3%
Vitamin B12	0µg	0.06µg	3%
Folate	81µg	92µg	3%
Choline	18.7mg	37.3mg	3%
Carbs	39.8g	47.06g	2%
Vitamin B6	0.073mg	0.05mg	2%
Protein per 100 calories	4.4g	1.2g	N/A
Calories per 10 g protein	227kcal	817kcal	N/A
Weight per 100 calories	42g	23g	N/A
Unsaturated / Saturated Fat ratio	4.7	1.1	N/A
Net carbs	35.3g	45.36g	N/A
Potassium	147mg	134mg	0%
Sugar	7.7g	18.15g	N/A
Vitamin A	2µg	4µg	0%
Tryptophan	0.131mg		0%
Threonine	0.299mg		0%
Isoleucine	0.399mg		0%
Leucine	0.733mg		0%
Lysine	0.297mg		0%
Methionine	0.179mg		0%
Phenylalanine	0.518mg		0%
Valine	0.461mg		0%
Histidine	0.225mg		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