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  6. French rolls vs. Pumpernickel bread

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

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Summary of differences between French rolls and Pumpernickel bread

  • French rolls have more Vitamin B1, Vitamin B3, and Selenium, however, Pumpernickel bread is higher in Manganese, Copper, Phosphorus, Fiber, Magnesium, Vitamin B6, and Zinc.
  • Pumpernickel bread covers your daily need of Manganese 32% more than French rolls.
  • French rolls have 2 times more Vitamin B1 than Pumpernickel bread. While French rolls have 0.523mg of Vitamin B1, Pumpernickel bread has only 0.327mg.

These are the specific foods used in this comparison Rolls, french and Bread, pumpernickel.

Infographic

French rolls 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 rolls
French rolls
3
:
7
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +33.8%
Contains more Selenium +13.9%
Contains more Magnesium +170%
Contains more Phosphorus +111.9%
Contains more Potassium +82.5%
Contains more Zinc +64.4%
Contains more Copper +112.6%
Contains more Manganese +133.5%
Equal in Iron - 2.87
Equal in Sodium - 596
French rolls
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 102% 15% 36% 11% 75% 25% 45% 73% 153%
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 +33.8%
Contains more Selenium +13.9%
Contains more Magnesium +170%
Contains more Phosphorus +111.9%
Contains more Potassium +82.5%
Contains more Zinc +64.4%
Contains more Copper +112.6%
Contains more Manganese +133.5%
Equal in Iron - 2.87
Equal in Sodium - 596

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 rolls
French rolls
5
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin B1 +59.9%
Contains more Vitamin B3 +40.8%
Contains more Vitamin B5 +11.9%
Contains more Folate +21.5%
Contains more Vitamin K +125%
Contains more Vitamin E +40%
Contains more Vitamin B6 +223.1%
Equal in Vitamin B2 - 0.305
French rolls
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 0% 131% 70% 82% 28% 9% 85% 0% 5%
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 +59.9%
Contains more Vitamin B3 +40.8%
Contains more Vitamin B5 +11.9%
Contains more Folate +21.5%
Contains more Vitamin K +125%
Contains more Vitamin E +40%
Contains more Vitamin B6 +223.1%
Equal in Vitamin B2 - 0.305

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French rolls
French rolls
2
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Fats +38.7%
Contains more Other +33.3%
Equal in Protein - 8.7
Equal in Carbs - 47.5
Equal in Water - 37.9
French rolls
9% 4% 50% 35% 2%
Protein: 8.6 g
Fats: 4.3 g
Carbs: 50.2 g
Water: 34.8 g
Other: 2.1 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 Fats +38.7%
Contains more Other +33.3%
Equal in Protein - 8.7
Equal in Carbs - 47.5
Equal in Water - 37.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
French rolls
French rolls
1
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +110.4%
Contains less Saturated Fat -54.6%
Contains more Polyunsaturated fat +48.3%
French rolls
26% 52% 22%
Saturated Fat: 0.962 g
Monounsaturated Fat: 1.961 g
Polyunsaturated fat: 0.834 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 +110.4%
Contains less Saturated Fat -54.6%
Contains more Polyunsaturated fat +48.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French rolls Pumpernickel bread Opinion
Net carbs 47g 41g French rolls
Protein 8.6g 8.7g Pumpernickel bread
Fats 4.3g 3.1g French rolls
Carbs 50.2g 47.5g French rolls
Calories 277kcal 250kcal French rolls
Sugar 0.31g 0.53g French rolls
Fiber 3.2g 6.5g Pumpernickel bread
Calcium 91mg 68mg French rolls
Iron 2.71mg 2.87mg Pumpernickel bread
Magnesium 20mg 54mg Pumpernickel bread
Phosphorus 84mg 178mg Pumpernickel bread
Potassium 114mg 208mg Pumpernickel bread
Sodium 574mg 596mg French rolls
Zinc 0.9mg 1.48mg Pumpernickel bread
Copper 0.135mg 0.287mg Pumpernickel bread
Manganese 0.559mg 1.305mg Pumpernickel bread
Selenium 27.9µg 24.5µg French rolls
Vitamin E 0.3mg 0.42mg Pumpernickel bread
Vitamin B1 0.523mg 0.327mg French rolls
Vitamin B2 0.3mg 0.305mg Pumpernickel bread
Vitamin B3 4.352mg 3.091mg French rolls
Vitamin B5 0.452mg 0.404mg French rolls
Vitamin B6 0.039mg 0.126mg Pumpernickel bread
Folate 113µg 93µg French rolls
Vitamin K 1.8µg 0.8µg French rolls
Tryptophan 0.099mg 0.097mg French rolls
Threonine 0.255mg 0.267mg Pumpernickel bread
Isoleucine 0.336mg 0.334mg French rolls
Leucine 0.608mg 0.602mg French rolls
Lysine 0.231mg 0.248mg Pumpernickel bread
Methionine 153mg 0.155mg French rolls
Phenylalanine 0.422mg 0.422mg
Valine 0.38mg 0.396mg Pumpernickel bread
Histidine 0.188mg 0.196mg Pumpernickel bread
Saturated Fat 0.962g 0.437g Pumpernickel bread
Monounsaturated Fat 1.961g 0.932g French rolls
Polyunsaturated fat 0.834g 1.237g Pumpernickel bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French rolls 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
34%
French rolls
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
56%
French rolls
78%
Pumpernickel bread

Comparison summary

Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.525g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food is lower in Sugar?
French rolls
French rolls is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
French rolls
French rolls contains less Sodium (difference - 22mg)
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 rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/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.