I wanted to compare Starbucks and Dunkin' Donuts'

breakfast menus to see which is the best

for getting my daily 2,500 caloric intake

and provide the most vitamins and nutrients.

I reached out to nutritionist Samantha Cassetty

for tips on how to make healthier choices,

like looking closer to the ingredients label

and exploring the sides to fill in nutritional gaps.

I painfully calculated the best orders for each place,

which was harder than it looks,

compared the costs,

and broke each order down to one portion,

comparing the colorful and much-healthier-looking Starbucks

versus the more breakfasty-looking brown rainbow

that is Dunkin' Donuts.

Just so we can be perfectly clear about it,

it probably is not a good idea

to get all of my calories by eating doughnuts, yes?

Samantha Cassetty: That's correct.

Don't think that when you go into Starbucks,

it's a ton healthier

than the Dunkin' Donuts breakfast sandwiches,

because you have, in both cases,

a lot of fillers in the eggs,

a lot of refined grains and processed meats.

Joe: What are some of the items

that you would suggest I get

when trying to reach the 2,500 calories at Starbucks?

Samantha: I would go for the spinach, feta,

and cage-free egg white wrap,

and I think I would dip that in some avocado spread.

That avocado has those healthy fats,

and healthy fats are actually loaded with some calories,

but when you look to see all of the added fillers

that are in the eggs,

I think it's probably, you know, not ideal for every day.

For one thing, I think it's a good idea

to look at the side things,

so, like, banana, orange, the seasonal fruit blend.

They have a bunch of packaged nuts that are great options,

yogurts, and things like that in the side cases.

I was impressed by the oatmeal

because it's mostly just oats,

and then you can add in the other toppings as you like.

Joe: Dunkin' Donuts, they do have a DDSmart menu

that I think is meant to be a little bit healthier.

First impressions of their menu for breakfast?

Like, what did you think?

Samantha: There's really very little produce on this menu.

I thought the veggie egg white sandwich

would be one of the healthier choices there.

I think it's peppers and some vegetables.

It does have a controlled amount of sodium

for a restaurant meal.

550 milligrams is actually not bad for a restaurant meal.

It contains some fiber.

Joe: Yeah, like, I'm looking at the DDSmart,

and real quick, it says on here,

the "Foods and Beverages with the DDSMART logo are:

Reduced in calories, fat, saturated fat, sugar or sodium

by at least 25% compared to a base product

or other appropriate reference product."

It seems like a really roundabout way of saying,

of all the things that you can get,

these are the least worst.

Samantha: These are not the worst things on the menu,

but you could do better elsewhere.

Joe: So, it looks like Dunkin' Donuts

is gonna be a tougher one.

Samantha: They just do not hit a home run.

Joe: All right, sound levels, checking.

Let me close the....

Definitely feel like I've got a lot more

better information for making healthier choices.

So, I feel like first thing I should be getting

is the, um, that feta guy.

Yep.

Yeah, she'd say try a yogurt.

Calculate nutritional facts.

Is this for everything?

I'm only at 520?

Southwest veggie wrap.

All right, that's got some veg in it.

All right, 1,100, there we go.

What's it say in sodium?

[laughs]

Already at 95% of my sodium for the day.

[groans]

OK, so we've hit the 100% with sodium.

Hoo-hoo, the cholesterol.

[groans]

It's already a lot of cholesterol.

I'm not even there yet.

So, from this point forward,

everything I'm adding is just extra sodium.

Yes, they got the avocado spread.

Oh, banana's 110 calories, is that right?

And then the fruit and nut blend.

All right, so I need 1,180 more calories.

How many bananas is that?

[laughs] 10.

Oh, my God, the Double Chocolaty Chip Frappuccino's

520 calories?

Is that available?

And a bag of almonds.

That's 260.

Let's just double-check my math.

1,320.

F---!

What'd I do wrong?

Oh! I was gonna do another banana, right?

Let's do another banana.

OK, let's do Dunkin' Donuts.

I'm just looking for the word "veggie."

45% of my sodium from one sandwich, good Lord.

The DDSmart, that's what I'm looking for.

This is the

"healthier than the other stuff on our menu" list.

What if we did the turkey sausage English muffin?

Hey, and a multigrain bagel.

Let's get some bagels on this.

Dunkin', come on, guys.

You don't have any, like, fruit cup?

I need 1,000 more calories.

Are you thinking what I'm thinking?

Each serving will come with a doughnut.

Yeah, each serving comes with a side of doughnut, all right.

It would be ridiculous to not get

at least one doughnut at Dunkin' Donuts.

I realize I'm getting three, but what do you want?

What do you want from me?

So, using the calculator app,

2,690, give or take a few calories

depending on which doughnuts will be available there.

Don't think this is the worst order

I could have gotten here,

because I am getting the egg white veggie Wake-Up Wrap,

I am getting some oatmeal with dried fruit on it,

I am getting fire-roasted veggies in that burrito bowl,

buh, buh, buh, buh, buh, buh, buh,

egg white flatbread multigrain bagel,

veggie cream cheese.

The sodium...I mean, what am I gonna do, man?

I think overall I'm feeling pretty good about these orders,

so I'm gonna put them in right now.

And now the cost breakdowns.

For Starbucks, southwest veggie wrap.

They were all out of southwest veggie wraps,

so they gave me two spinach, feta,

and cage-free egg white wraps instead,

which is OK, I guess.

$4.15.

Fruit and nuts, $2.25.

Hearty blueberry oatmeal, $3.75.

Berry trio parfait, $3.75.

Classic almonds, $2.25.

And a venti White Chocolate Mocha Frappuccino, $5.45.

Two bananas, $2.50.

Strawberry overnight grains, $3.75.

Avocado spread, $1.25.

And this Peter Rabbit organic strawberry-banana thingy

for $2.25.

Total for this trip:

There's probably a price difference

for the substitution of the wrap,

but I don't know if they changed that.

Anyway, Dunkin' Donuts. We got:

bagel and cream cheese, $2.99.

Veggie egg white omelet, $4.29.

Wake-Up Wrap, the veggie, egg white, and cheese one, $1.99.

Egg white bowl, $5.49.

Sweet black pepper Snackin' Bacon, $2.49.

Hash browns, $1.49.

Jelly doughnut, $1.39.

Chocolate-frosted doughnut, $1.39,

and a glazed doughnut, $1.39.