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  6. Crouton vs. Pumpernickel bread

Crouton vs. Pumpernickel bread — In-Depth Nutrition Comparison

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What are the main differences between Crouton and Pumpernickel bread?

  • Crouton is richer in Vitamin B1, Selenium, Iron, Vitamin B3, and Folate, yet Pumpernickel bread is richer in Manganese, Copper, Phosphorus, Vitamin B6, and Fiber.
  • Pumpernickel bread's daily need coverage for Manganese is 35% higher.
  • Crouton has 2 times more Vitamin B1 than Pumpernickel bread. Crouton has 0.623mg of Vitamin B1, while Pumpernickel bread has 0.327mg.

We used Croutons, plain and Bread, pumpernickel types in this comparison.

Infographic

Crouton vs Pumpernickel bread infographic
Infographic link

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.
Crouton
Crouton
3
:
7
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +11.8%
Contains more Iron +42.2%
Contains more Selenium +53.1%
Contains more Magnesium +74.2%
Contains more Phosphorus +54.8%
Contains more Potassium +67.7%
Contains less Sodium -14.6%
Contains more Zinc +66.3%
Contains more Copper +76.1%
Contains more Manganese +161%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains more Calcium +11.8%
Contains more Iron +42.2%
Contains more Selenium +53.1%
Contains more Magnesium +74.2%
Contains more Phosphorus +54.8%
Contains more Potassium +67.7%
Contains less Sodium -14.6%
Contains more Zinc +66.3%
Contains more Copper +76.1%
Contains more Manganese +161%

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.
Crouton
Crouton
4
:
5
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin B1 +90.5%
Contains more Vitamin B3 +76%
Contains more Folate +41.9%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B6 +384.6%
Equal in Vitamin B5 - 0.404
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B3 +76%
Contains more Folate +41.9%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B6 +384.6%
Equal in Vitamin B5 - 0.404

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Crouton
Crouton
3
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Protein +36.8%
Contains more Fats +112.9%
Contains more Carbs +54.7%
Contains more Water +589.1%
Contains more Other +12%
Crouton
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Contains more Protein +36.8%
Contains more Fats +112.9%
Contains more Carbs +54.7%
Contains more Water +589.1%
Contains more Other +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Crouton
Crouton
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +228.2%
Contains less Saturated Fat -71.1%
Equal in Polyunsaturated fat - 1.237
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +228.2%
Contains less Saturated Fat -71.1%
Equal in Polyunsaturated fat - 1.237

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crouton Pumpernickel bread
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crouton Pumpernickel bread Opinion
Net carbs 68.4g 41g Crouton
Protein 11.9g 8.7g Crouton
Fats 6.6g 3.1g Crouton
Carbs 73.5g 47.5g Crouton
Calories 407kcal 250kcal Crouton
Sugar 0.53g Crouton
Fiber 5.1g 6.5g Pumpernickel bread
Calcium 76mg 68mg Crouton
Iron 4.08mg 2.87mg Crouton
Magnesium 31mg 54mg Pumpernickel bread
Phosphorus 115mg 178mg Pumpernickel bread
Potassium 124mg 208mg Pumpernickel bread
Sodium 698mg 596mg Pumpernickel bread
Zinc 0.89mg 1.48mg Pumpernickel bread
Copper 0.163mg 0.287mg Pumpernickel bread
Manganese 0.5mg 1.305mg Pumpernickel bread
Selenium 37.5µg 24.5µg Crouton
Vitamin E 0.42mg Pumpernickel bread
Vitamin B1 0.623mg 0.327mg Crouton
Vitamin B2 0.272mg 0.305mg Pumpernickel bread
Vitamin B3 5.439mg 3.091mg Crouton
Vitamin B5 0.429mg 0.404mg Crouton
Vitamin B6 0.026mg 0.126mg Pumpernickel bread
Folate 132µg 93µg Crouton
Vitamin K 0.8µg Pumpernickel bread
Tryptophan 0.14mg 0.097mg Crouton
Threonine 0.337mg 0.267mg Crouton
Isoleucine 0.456mg 0.334mg Crouton
Leucine 0.832mg 0.602mg Crouton
Lysine 0.278mg 0.248mg Crouton
Methionine 0.211mg 0.155mg Crouton
Phenylalanine 0.586mg 0.422mg Crouton
Valine 0.514mg 0.396mg Crouton
Histidine 0.255mg 0.196mg Crouton
Saturated Fat 1.51g 0.437g Pumpernickel bread
Monounsaturated Fat 3.059g 0.932g Crouton
Polyunsaturated fat 1.273g 1.237g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Pumpernickel bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Crouton
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
70%
Crouton
78%
Pumpernickel bread

Comparison summary

Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 102mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 1.073g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 23)
Which food is cheaper?
Pumpernickel bread
Pumpernickel bread is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.53g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/nutrients
  2. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.