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  6. Oat bread vs. Pumpernickel bread

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

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Differences between Oat bread and Pumpernickel bread

  • Oat bread has more Vitamin B1, Vitamin B3, and Selenium, while Pumpernickel bread has more Manganese, Copper, Fiber, Zinc, and Phosphorus.
  • Pumpernickel bread's daily need coverage for Manganese is 23% higher.
  • Pumpernickel bread contains 2 times less Vitamin B3 than Oat bread. Oat bread contains 4.831mg of Vitamin B3, while Pumpernickel bread contains 3.091mg.
  • The amount of Sodium in Oat bread is lower.

The food types used in this comparison are Bread, oat bran and Bread, pumpernickel.

Infographic

Oat 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.
Oat bread
Oat bread
3
:
7
Pumpernickel bread
Pumpernickel bread
Contains less Sodium -40.8%
Contains more Selenium +22.4%
Contains more Magnesium +54.3%
Contains more Phosphorus +26.2%
Contains more Potassium +41.5%
Contains more Zinc +66.3%
Contains more Copper +112.6%
Contains more Manganese +67.5%
Equal in Calcium - 68
Equal in Iron - 2.87
Oat bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 117% 25% 61% 13% 47% 25% 45% 102% 164%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains less Sodium -40.8%
Contains more Selenium +22.4%
Contains more Magnesium +54.3%
Contains more Phosphorus +26.2%
Contains more Potassium +41.5%
Contains more Zinc +66.3%
Contains more Copper +112.6%
Contains more Manganese +67.5%
Equal in Calcium - 68
Equal in Iron - 2.87

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.
Oat bread
Oat bread
7
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin B1 +54.1%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +43.8%
Contains more Vitamin K +50%
Contains more Vitamin B6 +72.6%
Contains more Folate +14.8%
Equal in Vitamin E - 0.42
Oat 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% 9% 0% 0% 127% 80% 91% 35% 17% 61% 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 +54.1%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +43.8%
Contains more Vitamin K +50%
Contains more Vitamin B6 +72.6%
Contains more Folate +14.8%
Equal in Vitamin E - 0.42

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat bread
Oat bread
3
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Protein +19.5%
Contains more Fats +41.9%
Contains more Water +16.1%
Contains more Carbs +19.3%
Contains more Other +100%
Oat bread
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 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 +19.5%
Contains more Fats +41.9%
Contains more Water +16.1%
Contains more Carbs +19.3%
Contains more Other +100%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat bread
Oat bread
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +36.9%
Contains less Saturated Fat -37.3%
Oat bread
18% 40% 43%
Saturated Fat: 0.697 g
Monounsaturated Fat: 1.59 g
Polyunsaturated fat: 1.694 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 +70.6%
Contains more Polyunsaturated fat +36.9%
Contains less Saturated Fat -37.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat bread Pumpernickel bread Opinion
Net carbs 35.3g 41g Pumpernickel bread
Protein 10.4g 8.7g Oat bread
Fats 4.4g 3.1g Oat bread
Carbs 39.8g 47.5g Pumpernickel bread
Calories 236kcal 250kcal Pumpernickel bread
Sugar 7.7g 0.53g Pumpernickel bread
Fiber 4.5g 6.5g Pumpernickel bread
Calcium 65mg 68mg Pumpernickel bread
Iron 3.12mg 2.87mg Oat bread
Magnesium 35mg 54mg Pumpernickel bread
Phosphorus 141mg 178mg Pumpernickel bread
Potassium 147mg 208mg Pumpernickel bread
Sodium 353mg 596mg Oat bread
Zinc 0.89mg 1.48mg Pumpernickel bread
Copper 0.135mg 0.287mg Pumpernickel bread
Manganese 0.779mg 1.305mg Pumpernickel bread
Selenium 30µg 24.5µg Oat bread
Vitamin A 5IU 0IU Oat bread
Vitamin A RAE 2µg 0µg Oat bread
Vitamin E 0.44mg 0.42mg Oat bread
Vitamin B1 0.504mg 0.327mg Oat bread
Vitamin B2 0.346mg 0.305mg Oat bread
Vitamin B3 4.831mg 3.091mg Oat bread
Vitamin B5 0.581mg 0.404mg Oat bread
Vitamin B6 0.073mg 0.126mg Pumpernickel bread
Folate 81µg 93µg Pumpernickel bread
Vitamin K 1.2µg 0.8µg Oat bread
Tryptophan 0.131mg 0.097mg Oat bread
Threonine 0.299mg 0.267mg Oat bread
Isoleucine 0.399mg 0.334mg Oat bread
Leucine 0.733mg 0.602mg Oat bread
Lysine 0.297mg 0.248mg Oat bread
Methionine 0.179mg 0.155mg Oat bread
Phenylalanine 0.518mg 0.422mg Oat bread
Valine 0.461mg 0.396mg Oat bread
Histidine 0.225mg 0.196mg Oat bread
Saturated Fat 0.697g 0.437g Pumpernickel bread
Monounsaturated Fat 1.59g 0.932g Oat bread
Polyunsaturated fat 1.694g 1.237g Oat bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat 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
35%
Oat bread
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
62%
Oat bread
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 7.17g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.26g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Oat bread
Oat bread contains less Sodium (difference - 243mg)
Which food is richer in vitamins?
Oat bread
Oat bread is relatively richer in vitamins
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 ($)

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. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/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.