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  6. Italian bread vs. Pumpernickel bread

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

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What are the differences between Italian bread and Pumpernickel bread?

  • Italian bread is higher in Folate, Vitamin B1, and Vitamin B3, yet Pumpernickel bread is higher in Manganese, Fiber, Phosphorus, Copper, Magnesium, Vitamin B6, and Zinc.
  • Pumpernickel bread's daily need coverage for Manganese is 37% more.
  • Italian bread has 2 times more Folate than Pumpernickel bread. While Italian bread has 191µg of Folate, Pumpernickel bread has only 93µg.

We used Bread, italian and Bread, pumpernickel types in this article.

Infographic

Italian 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.
Italian bread
Italian bread
4
:
6
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +14.7%
Contains more Selenium +11%
Contains more Magnesium +100%
Contains more Phosphorus +72.8%
Contains more Potassium +89.1%
Contains more Zinc +72.1%
Contains more Copper +50.3%
Contains more Manganese +181.3%
Equal in Iron - 2.87
Equal in Sodium - 596
Equal in Selenium - 24.5
Italian bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 111% 20% 45% 10% 72% 24% 64% 61% 149%
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 +14.7%
Contains more Selenium +11%
Contains more Magnesium +100%
Contains more Phosphorus +72.8%
Contains more Potassium +89.1%
Contains more Zinc +72.1%
Contains more Copper +50.3%
Contains more Manganese +181.3%
Equal in Iron - 2.87
Equal in Sodium - 596
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.
Italian bread
Italian bread
5
:
4
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B3 +41.7%
Contains more Folate +105.4%
Contains more Vitamin K +50%
Contains more Vitamin E +44.8%
Contains more Vitamin B6 +162.5%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404
Italian bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 0% 119% 68% 83% 23% 12% 144% 0% 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 A +∞%
Contains more Vitamin B1 +44.6%
Contains more Vitamin B3 +41.7%
Contains more Folate +105.4%
Contains more Vitamin K +50%
Contains more Vitamin E +44.8%
Contains more Vitamin B6 +162.5%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Italian bread
Italian bread
3
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Fats +12.9%
Contains more Other +47.4%
Equal in Protein - 8.7
Equal in Carbs - 47.5
Equal in Water - 37.9
Italian bread
9% 4% 50% 36% 2%
Protein: 8.8 g
Fats: 3.5 g
Carbs: 50.1 g
Water: 35.7 g
Other: 1.9 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 +12.9%
Contains more Other +47.4%
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
Italian bread
Italian bread
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains less Saturated Fat -100%
Contains more Polyunsaturated fat +12.4%
Contains more Monounsaturated Fat +14.8%
Italian bread
37% 63%
Saturated Fat: 0 g
Monounsaturated Fat: 0.812 g
Polyunsaturated fat: 1.39 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 -100%
Contains more Polyunsaturated fat +12.4%
Contains more Monounsaturated Fat +14.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Italian bread Pumpernickel bread Opinion
Net carbs 46.9g 41g Italian bread
Protein 8.8g 8.7g Italian bread
Fats 3.5g 3.1g Italian bread
Carbs 50.1g 47.5g Italian bread
Calories 271kcal 250kcal Italian bread
Sugar 3.17g 0.53g Pumpernickel bread
Fiber 3.2g 6.5g Pumpernickel bread
Calcium 78mg 68mg Italian bread
Iron 2.94mg 2.87mg Italian bread
Magnesium 27mg 54mg Pumpernickel bread
Phosphorus 103mg 178mg Pumpernickel bread
Potassium 110mg 208mg Pumpernickel bread
Sodium 550mg 596mg Italian bread
Zinc 0.86mg 1.48mg Pumpernickel bread
Copper 0.191mg 0.287mg Pumpernickel bread
Manganese 0.464mg 1.305mg Pumpernickel bread
Selenium 27.2µg 24.5µg Italian bread
Vitamin A 1IU 0IU Italian bread
Vitamin E 0.29mg 0.42mg Pumpernickel bread
Vitamin B1 0.473mg 0.327mg Italian bread
Vitamin B2 0.292mg 0.305mg Pumpernickel bread
Vitamin B3 4.381mg 3.091mg Italian bread
Vitamin B5 0.378mg 0.404mg Pumpernickel bread
Vitamin B6 0.048mg 0.126mg Pumpernickel bread
Folate 191µg 93µg Italian bread
Vitamin K 1.2µg 0.8µg Italian bread
Tryptophan 0.103mg 0.097mg Italian bread
Threonine 0.245mg 0.267mg Pumpernickel bread
Isoleucine 0.333mg 0.334mg Pumpernickel bread
Leucine 0.614mg 0.602mg Italian bread
Lysine 0.197mg 0.248mg Pumpernickel bread
Methionine 0.156mg 0.155mg Italian bread
Phenylalanine 0.433mg 0.422mg Italian bread
Valine 0.376mg 0.396mg Pumpernickel bread
Histidine 0.188mg 0.196mg Pumpernickel bread
Saturated Fat 0g 0.437g Italian bread
Monounsaturated Fat 0.812g 0.932g Pumpernickel bread
Polyunsaturated fat 1.39g 1.237g Italian bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Italian 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
38%
Italian bread
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
57%
Italian bread
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 2.64g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Italian bread
Italian bread contains less Sodium (difference - 46mg)
Which food is lower in Saturated Fat?
Italian bread
Italian bread is lower in Saturated Fat (difference - 0.437g)
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. Italian bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174913/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.