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  6. English muffins vs. Pumpernickel bread

English muffins vs. Pumpernickel bread — In-Depth Nutrition Comparison

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Important differences between English muffins and Pumpernickel bread

  • English muffins have more Iron, Vitamin B1, Calcium, and Vitamin B3, however, Pumpernickel bread have more Manganese, Copper, Phosphorus, Fiber, and Magnesium.
  • Pumpernickel bread's daily need coverage for Manganese is 35% more.
  • English muffins have 2 times more Calcium than Pumpernickel bread. English muffins have 163mg of Calcium, while Pumpernickel bread has 68mg.
  • English muffins are lower in Sodium.

The food varieties used in the comparison are English muffins, plain, enriched, with ca prop (includes sourdough) and Bread, pumpernickel.

Infographic

English muffins 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.
English muffins
English muffins
3
:
7
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +139.7%
Contains more Iron +39.4%
Contains less Sodium -28.7%
Contains more Magnesium +125%
Contains more Phosphorus +93.5%
Contains more Potassium +90.8%
Contains more Zinc +41%
Contains more Copper +112.6%
Contains more Manganese +158.4%
Equal in Selenium - 24.5
English muffins
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 150% 18% 40% 10% 56% 29% 45% 66% 123%
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 +139.7%
Contains more Iron +39.4%
Contains less Sodium -28.7%
Contains more Magnesium +125%
Contains more Phosphorus +93.5%
Contains more Potassium +90.8%
Contains more Zinc +41%
Contains more Copper +112.6%
Contains more Manganese +158.4%
Equal in Selenium - 24.5

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.
English muffins
English muffins
6
:
4
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.9%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Contains more Vitamin E +35.5%
Contains more Vitamin B2 +22%
Contains more Vitamin B5 +11.3%
Contains more Vitamin B6 +133.3%
Equal in Folate - 93
English muffins
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 6% 120% 58% 77% 22% 13% 71% 5% 3%
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 C +∞%
Contains more Vitamin B1 +45.9%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Contains more Vitamin E +35.5%
Contains more Vitamin B2 +22%
Contains more Vitamin B5 +11.3%
Contains more Vitamin B6 +133.3%
Equal in Folate - 93

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
English muffins
English muffins
2
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Water +14.9%
Contains more Fats +83.4%
Contains more Other +63.7%
Equal in Protein - 8.7
Equal in Carbs - 47.5
English muffins
9% 2% 44% 44% 2%
Protein: 8.87 g
Fats: 1.69 g
Carbs: 44.17 g
Water: 43.56 g
Other: 1.71 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 Water +14.9%
Contains more Fats +83.4%
Contains more Other +63.7%
Equal in Protein - 8.7
Equal in Carbs - 47.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
English muffins
English muffins
0
:
3
Pumpernickel bread
Pumpernickel bread
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +143.3%
Contains more Polyunsaturated fat +148.4%
English muffins
45% 24% 31%
Saturated Fat: 0.733 g
Monounsaturated Fat: 0.383 g
Polyunsaturated fat: 0.498 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +143.3%
Contains more Polyunsaturated fat +148.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffins Pumpernickel bread Opinion
Net carbs 40.67g 41g Pumpernickel bread
Protein 8.87g 8.7g English muffins
Fats 1.69g 3.1g Pumpernickel bread
Carbs 44.17g 47.5g Pumpernickel bread
Calories 227kcal 250kcal Pumpernickel bread
Starch 37.2g English muffins
Fructose 0.69g English muffins
Sugar 3.53g 0.53g Pumpernickel bread
Fiber 3.5g 6.5g Pumpernickel bread
Calcium 163mg 68mg English muffins
Iron 4mg 2.87mg English muffins
Magnesium 24mg 54mg Pumpernickel bread
Phosphorus 92mg 178mg Pumpernickel bread
Potassium 109mg 208mg Pumpernickel bread
Sodium 425mg 596mg English muffins
Zinc 1.05mg 1.48mg Pumpernickel bread
Copper 0.135mg 0.287mg Pumpernickel bread
Manganese 0.505mg 1.305mg Pumpernickel bread
Selenium 22.4µg 24.5µg Pumpernickel bread
Vitamin E 0.31mg 0.42mg Pumpernickel bread
Vitamin C 1.8mg 0mg English muffins
Vitamin B1 0.477mg 0.327mg English muffins
Vitamin B2 0.25mg 0.305mg Pumpernickel bread
Vitamin B3 4.07mg 3.091mg English muffins
Vitamin B5 0.363mg 0.404mg Pumpernickel bread
Vitamin B6 0.054mg 0.126mg Pumpernickel bread
Folate 94µg 93µg English muffins
Vitamin B12 0.04µg 0µg English muffins
Vitamin K 1.2µg 0.8µg English muffins
Tryptophan 0.108mg 0.097mg English muffins
Threonine 0.331mg 0.267mg English muffins
Isoleucine 0.404mg 0.334mg English muffins
Leucine 0.652mg 0.602mg English muffins
Lysine 0.45mg 0.248mg English muffins
Methionine 153mg 0.155mg English muffins
Phenylalanine 0.417mg 0.422mg Pumpernickel bread
Valine 0.454mg 0.396mg English muffins
Histidine 0.201mg 0.196mg English muffins
Saturated Fat 0.733g 0.437g Pumpernickel bread
Monounsaturated Fat 0.383g 0.932g Pumpernickel bread
Polyunsaturated fat 0.498g 1.237g Pumpernickel bread
Omega-3 - ALA 0.048g English muffins

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffins 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
32%
English muffins
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
58%
English muffins
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.296g)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
English muffins
English muffins contains less Sodium (difference - 171mg)
Which food is lower in glycemic index?
English muffins
English muffins is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. English muffins - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174994/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.