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  6. Pita bread vs. Pumpernickel bread

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

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A recap on differences between Pita bread and Pumpernickel bread

  • Pita bread has more Vitamin B1, and Vitamin B3, however, Pumpernickel bread is higher in Manganese, Fiber, Copper, Phosphorus, Vitamin B6, Magnesium, and Zinc.
  • Pumpernickel bread covers your daily Manganese needs 36% more than Pita bread.
  • Pumpernickel bread contains 2 times less Vitamin B1 than Pita bread. Pita bread contains 0.599mg of Vitamin B1, while Pumpernickel bread contains 0.327mg.

Food varieties used in this article are Bread, pita, white, enriched and Bread, pumpernickel.

Infographic

Pita 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.
Pita bread
Pita bread
3
:
7
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +26.5%
Contains less Sodium -10.1%
Contains more Selenium +10.6%
Contains more Magnesium +107.7%
Contains more Phosphorus +83.5%
Contains more Potassium +73.3%
Contains more Zinc +76.2%
Contains more Copper +70.8%
Contains more Manganese +171.3%
Equal in Iron - 2.87
Equal in Selenium - 24.5
Pita bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 99% 19% 42% 11% 70% 23% 56% 63% 148%
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 +26.5%
Contains less Sodium -10.1%
Contains more Selenium +10.6%
Contains more Magnesium +107.7%
Contains more Phosphorus +83.5%
Contains more Potassium +73.3%
Contains more Zinc +76.2%
Contains more Copper +70.8%
Contains more Manganese +171.3%
Equal in Iron - 2.87
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.
Pita bread
Pita bread
4
:
4
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin B1 +83.2%
Contains more Vitamin B3 +49.9%
Contains more Folate +15.1%
Contains more Vitamin E +40%
Contains more Vitamin B6 +270.6%
Contains more Vitamin K +300%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404
Pita 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% 6% 0% 0% 150% 76% 87% 24% 8% 81% 0% 1%
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 +83.2%
Contains more Vitamin B3 +49.9%
Contains more Folate +15.1%
Contains more Vitamin E +40%
Contains more Vitamin B6 +270.6%
Contains more Vitamin K +300%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B5 - 0.404

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita bread
Pita bread
2
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Carbs +17.3%
Contains more Fats +158.3%
Contains more Water +18.1%
Contains more Other +47.4%
Equal in Protein - 8.7
Pita bread
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 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 Carbs +17.3%
Contains more Fats +158.3%
Contains more Water +18.1%
Contains more Other +47.4%
Equal in Protein - 8.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita bread
Pita bread
1
:
2
Pumpernickel bread
Pumpernickel bread
Contains less Saturated Fat -62%
Contains more Monounsaturated Fat +787.6%
Contains more Polyunsaturated fat +131.2%
Pita bread
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 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 -62%
Contains more Monounsaturated Fat +787.6%
Contains more Polyunsaturated fat +131.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pita 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 Pita bread Pumpernickel bread Opinion
Net carbs 53.5g 41g Pita bread
Protein 9.1g 8.7g Pita bread
Fats 1.2g 3.1g Pumpernickel bread
Carbs 55.7g 47.5g Pita bread
Calories 275kcal 250kcal Pita bread
Sugar 1.3g 0.53g Pumpernickel bread
Fiber 2.2g 6.5g Pumpernickel bread
Calcium 86mg 68mg Pita bread
Iron 2.62mg 2.87mg Pumpernickel bread
Magnesium 26mg 54mg Pumpernickel bread
Phosphorus 97mg 178mg Pumpernickel bread
Potassium 120mg 208mg Pumpernickel bread
Sodium 536mg 596mg Pita bread
Zinc 0.84mg 1.48mg Pumpernickel bread
Copper 0.168mg 0.287mg Pumpernickel bread
Manganese 0.481mg 1.305mg Pumpernickel bread
Selenium 27.1µg 24.5µg Pita bread
Vitamin E 0.3mg 0.42mg Pumpernickel bread
Vitamin B1 0.599mg 0.327mg Pita bread
Vitamin B2 0.327mg 0.305mg Pita bread
Vitamin B3 4.632mg 3.091mg Pita bread
Vitamin B5 0.397mg 0.404mg Pumpernickel bread
Vitamin B6 0.034mg 0.126mg Pumpernickel bread
Folate 107µg 93µg Pita bread
Vitamin K 0.2µg 0.8µg Pumpernickel bread
Tryptophan 0.105mg 0.097mg Pita bread
Threonine 0.257mg 0.267mg Pumpernickel bread
Isoleucine 0.349mg 0.334mg Pita bread
Leucine 0.634mg 0.602mg Pita bread
Lysine 0.219mg 0.248mg Pumpernickel bread
Methionine 0.16mg 0.155mg Pita bread
Phenylalanine 0.446mg 0.422mg Pita bread
Valine 0.394mg 0.396mg Pumpernickel bread
Histidine 0.195mg 0.196mg Pumpernickel bread
Saturated Fat 0.166g 0.437g Pita bread
Monounsaturated Fat 0.105g 0.932g Pumpernickel bread
Polyunsaturated fat 0.535g 1.237g Pumpernickel bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita 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
36%
Pita bread
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
55%
Pita bread
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 0.77g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Pita bread
Pita bread contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Pita bread
Pita bread is lower in Saturated Fat (difference - 0.271g)
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. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/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.