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  6. Pita vs. Pumpernickel bread

Pita vs. Pumpernickel bread — In-Depth Nutrition Comparison

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What are the differences between Pita and Pumpernickel bread?

  • Pumpernickel bread is richer than Pita in Manganese, Iron, Folate, Fiber, Vitamin B2, Copper, Phosphorus, Vitamin B6, Magnesium, and Vitamin B3.
  • Pumpernickel bread's daily need coverage for Manganese is 36% more.

We used Bread, pita, white, unenriched and Bread, pumpernickel types in this article.

Infographic

Pita 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
Pita
2
:
8
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +26.5%
Contains less Sodium -10.1%
Contains more Iron +105%
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%
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
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 Iron +105%
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%

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
Pita
0
:
9
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin B1 +22.5%
Contains more Vitamin B2 +214.4%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +270.6%
Contains more Folate +287.5%
Equal in Vitamin B5 - 0.404
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
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 +22.5%
Contains more Vitamin B2 +214.4%
Contains more Vitamin B3 +44.3%
Contains more Vitamin B6 +270.6%
Contains more Folate +287.5%
Equal in Vitamin B5 - 0.404

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
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
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
Pita
1
:
2
Pumpernickel bread
Pumpernickel bread
Contains less Saturated Fat -62%
Contains more Monounsaturated Fat +787.6%
Contains more Polyunsaturated fat +131.2%
Pita
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 Pumpernickel bread
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pita Pumpernickel bread Opinion
Net carbs 53.5g 41g Pita
Protein 9.1g 8.7g Pita
Fats 1.2g 3.1g Pumpernickel bread
Carbs 55.7g 47.5g Pita
Calories 275kcal 250kcal Pita
Sugar 0.53g Pita
Fiber 2.2g 6.5g Pumpernickel bread
Calcium 86mg 68mg Pita
Iron 1.4mg 2.87mg Pumpernickel bread
Magnesium 26mg 54mg Pumpernickel bread
Phosphorus 97mg 178mg Pumpernickel bread
Potassium 120mg 208mg Pumpernickel bread
Sodium 536mg 596mg Pita
Zinc 0.84mg 1.48mg Pumpernickel bread
Copper 0.168mg 0.287mg Pumpernickel bread
Manganese 0.481mg 1.305mg Pumpernickel bread
Selenium 24.5µg Pumpernickel bread
Vitamin E 0.42mg Pumpernickel bread
Vitamin B1 0.267mg 0.327mg Pumpernickel bread
Vitamin B2 0.097mg 0.305mg Pumpernickel bread
Vitamin B3 2.142mg 3.091mg Pumpernickel bread
Vitamin B5 0.397mg 0.404mg Pumpernickel bread
Vitamin B6 0.034mg 0.126mg Pumpernickel bread
Folate 24µg 93µg Pumpernickel bread
Vitamin K 0.8µg Pumpernickel bread
Tryptophan 0.105mg 0.097mg Pita
Threonine 0.257mg 0.267mg Pumpernickel bread
Isoleucine 0.349mg 0.334mg Pita
Leucine 0.634mg 0.602mg Pita
Lysine 0.219mg 0.248mg Pumpernickel bread
Methionine 0.16mg 0.155mg Pita
Phenylalanine 0.446mg 0.422mg Pita
Valine 0.394mg 0.396mg Pumpernickel bread
Histidine 0.195mg 0.196mg Pumpernickel bread
Saturated Fat 0.166g 0.437g Pita
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 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
15%
Pita
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
36%
Pita
78%
Pumpernickel bread

Comparison summary

Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Pumpernickel bread
Pumpernickel bread is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Pita
Pita 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 ($)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.