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  6. French bread vs. Pumpernickel bread

French bread vs. Pumpernickel bread — In-Depth Nutrition Comparison

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The main differences between French bread and Pumpernickel bread

  • French bread has more Vitamin B3, Iron, Folate, Selenium, and Vitamin B1, however, Pumpernickel bread has more Manganese, Copper, Fiber, Phosphorus, and Magnesium.
  • Daily need coverage for Manganese from Pumpernickel bread is 32% higher.
  • Pumpernickel bread has 2 times less Vitamin B3 than French bread. French bread has 5.38mg of Vitamin B3, while Pumpernickel bread has 3.091mg.

Food types used in this article are Bread, french or vienna, toasted (includes sourdough) and Bread, pumpernickel.

Infographic

French bread 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.
French bread
French bread
2
:
8
Pumpernickel bread
Pumpernickel bread
Contains more Iron +34.8%
Contains more Selenium +21.2%
Contains more Calcium +44.7%
Contains more Magnesium +74.2%
Contains more Phosphorus +41.3%
Contains more Potassium +48.6%
Contains less Sodium -17.2%
Contains more Zinc +41%
Contains more Copper +91.3%
Contains more Manganese +127.7%
French bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 146% 23% 54% 13% 94% 29% 50% 75% 162%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains more Iron +34.8%
Contains more Selenium +21.2%
Contains more Calcium +44.7%
Contains more Magnesium +74.2%
Contains more Phosphorus +41.3%
Contains more Potassium +48.6%
Contains less Sodium -17.2%
Contains more Zinc +41%
Contains more Copper +91.3%
Contains more Manganese +127.7%

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.
French bread
French bread
6
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +52.5%
Contains more Folate +50.5%
Contains more Vitamin E +121.1%
Contains more Vitamin B6 +31.3%
Contains more Vitamin K +60%
French 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% 4% 0% 1% 107% 86% 101% 37% 23% 105% 0% 2%
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 +30.6%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +52.5%
Contains more Folate +50.5%
Contains more Vitamin E +121.1%
Contains more Vitamin B6 +31.3%
Contains more Vitamin K +60%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French bread
French bread
2
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Protein +49.4%
Contains more Carbs +30.4%
Contains more Fats +44.9%
Contains more Water +83.9%
Contains more Other +20.7%
French bread
13% 2% 62% 21% 2%
Protein: 13 g
Fats: 2.14 g
Carbs: 61.93 g
Water: 20.61 g
Other: 2.32 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 +49.4%
Contains more Carbs +30.4%
Contains more Fats +44.9%
Contains more Water +83.9%
Contains more Other +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
French bread
French bread
0
:
3
Pumpernickel bread
Pumpernickel bread
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +141.5%
Contains more Polyunsaturated fat +49%
French bread
29% 22% 48%
Saturated Fat: 0.502 g
Monounsaturated Fat: 0.386 g
Polyunsaturated fat: 0.83 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 -12.9%
Contains more Monounsaturated Fat +141.5%
Contains more Polyunsaturated fat +49%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French bread Pumpernickel bread Opinion
Net carbs 58.83g 41g French bread
Protein 13g 8.7g French bread
Fats 2.14g 3.1g Pumpernickel bread
Carbs 61.93g 47.5g French bread
Calories 319kcal 250kcal French bread
Sugar 3.59g 0.53g Pumpernickel bread
Fiber 3.1g 6.5g Pumpernickel bread
Calcium 47mg 68mg Pumpernickel bread
Iron 3.87mg 2.87mg French bread
Magnesium 31mg 54mg Pumpernickel bread
Phosphorus 126mg 178mg Pumpernickel bread
Potassium 140mg 208mg Pumpernickel bread
Sodium 720mg 596mg Pumpernickel bread
Zinc 1.05mg 1.48mg Pumpernickel bread
Copper 0.15mg 0.287mg Pumpernickel bread
Manganese 0.573mg 1.305mg Pumpernickel bread
Selenium 29.7µg 24.5µg French bread
Vitamin E 0.19mg 0.42mg Pumpernickel bread
Vitamin C 0.2mg 0mg French bread
Vitamin B1 0.427mg 0.327mg French bread
Vitamin B2 0.37mg 0.305mg French bread
Vitamin B3 5.38mg 3.091mg French bread
Vitamin B5 0.616mg 0.404mg French bread
Vitamin B6 0.096mg 0.126mg Pumpernickel bread
Folate 140µg 93µg French bread
Vitamin K 0.5µg 0.8µg Pumpernickel bread
Tryptophan 0.134mg 0.097mg French bread
Threonine 0.316mg 0.267mg French bread
Isoleucine 0.416mg 0.334mg French bread
Leucine 0.762mg 0.602mg French bread
Lysine 0.328mg 0.248mg French bread
Methionine 0.168mg 0.155mg French bread
Phenylalanine 0.543mg 0.422mg French bread
Valine 0.476mg 0.396mg French bread
Histidine 0.234mg 0.196mg French bread
Saturated Fat 0.502g 0.437g Pumpernickel bread
Monounsaturated Fat 0.386g 0.932g Pumpernickel bread
Polyunsaturated fat 0.83g 1.237g Pumpernickel bread
Omega-3 - ALA 0.05g French bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French bread 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
39%
French bread
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
66%
French bread
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 124mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
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. French bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174911/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.