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  6. Protein bread vs. Pumpernickel bread

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

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What are the differences between Protein bread and Pumpernickel bread?

  • Protein bread is higher in Iron, Selenium, Copper, Vitamin B3, Manganese, Vitamin B2, Folate, and Calcium, yet Pumpernickel bread is higher in Fiber.
  • Protein bread's daily need coverage for Iron is 16% more.
  • Protein bread has 2 times more Calcium than Pumpernickel bread. While Protein bread has 124mg of Calcium, Pumpernickel bread has only 68mg.
  • The amount of Sodium in Protein bread is lower.

We used Bread, protein (includes gluten) and Bread, pumpernickel types in this article.

Infographic

Protein 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.
Protein bread
Protein bread
10
:
0
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +82.4%
Contains more Iron +44.6%
Contains more Magnesium +20.4%
Contains more Potassium +54.8%
Contains less Sodium -32.2%
Contains more Zinc +23%
Contains more Copper +45.3%
Contains more Manganese +12.8%
Contains more Selenium +34.3%
Equal in Phosphorus - 178
Protein bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 156% 47% 80% 29% 53% 50% 139% 192% 180%
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 +82.4%
Contains more Iron +44.6%
Contains more Magnesium +20.4%
Contains more Potassium +54.8%
Contains less Sodium -32.2%
Contains more Zinc +23%
Contains more Copper +45.3%
Contains more Manganese +12.8%
Contains more Selenium +34.3%
Equal in Phosphorus - 178

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.
Protein bread
Protein bread
7
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin B1 +10.1%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B3 +38.8%
Contains more Folate +24.7%
Contains more Vitamin K +62.5%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +77.5%
Equal in Vitamin B1 - 0.327
Equal in Vitamin B5 - 0.404
Protein 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% 8% 0% 0% 90% 91% 81% 26% 17% 87% 0% 4%
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 +10.1%
Contains more Vitamin B2 +29.2%
Contains more Vitamin B3 +38.8%
Contains more Folate +24.7%
Contains more Vitamin K +62.5%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +77.5%
Equal in Vitamin B1 - 0.327
Equal in Vitamin B5 - 0.404

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Protein bread
Protein bread
2
:
3
Pumpernickel bread
Pumpernickel bread
Contains more Protein +39.1%
Contains more Fats +40.9%
Contains more Other +47.4%
Equal in Carbs - 47.5
Equal in Water - 37.9
Protein bread
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 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 Protein +39.1%
Contains more Fats +40.9%
Contains more Other +47.4%
Equal in Carbs - 47.5
Equal in Water - 37.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Protein bread
Protein bread
1
:
2
Pumpernickel bread
Pumpernickel bread
Contains less Saturated Fat -24%
Contains more Monounsaturated Fat +409.3%
Contains more Polyunsaturated fat +22.6%
Protein bread
22% 12% 66%
Saturated Fat: 0.332 g
Monounsaturated Fat: 0.183 g
Polyunsaturated fat: 1.009 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 -24%
Contains more Monounsaturated Fat +409.3%
Contains more Polyunsaturated fat +22.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Protein bread Pumpernickel bread Opinion
Net carbs 40.8g 41g Pumpernickel bread
Protein 12.1g 8.7g Protein bread
Fats 2.2g 3.1g Pumpernickel bread
Carbs 43.8g 47.5g Pumpernickel bread
Calories 245kcal 250kcal Pumpernickel bread
Sugar 1.44g 0.53g Pumpernickel bread
Fiber 3g 6.5g Pumpernickel bread
Calcium 124mg 68mg Protein bread
Iron 4.15mg 2.87mg Protein bread
Magnesium 65mg 54mg Protein bread
Phosphorus 185mg 178mg Protein bread
Potassium 322mg 208mg Protein bread
Sodium 404mg 596mg Protein bread
Zinc 1.82mg 1.48mg Protein bread
Copper 0.417mg 0.287mg Protein bread
Manganese 1.472mg 1.305mg Protein bread
Selenium 32.9µg 24.5µg Protein bread
Vitamin A 5IU 0IU Protein bread
Vitamin E 0.36mg 0.42mg Pumpernickel bread
Vitamin B1 0.36mg 0.327mg Protein bread
Vitamin B2 0.394mg 0.305mg Protein bread
Vitamin B3 4.289mg 3.091mg Protein bread
Vitamin B5 0.42mg 0.404mg Protein bread
Vitamin B6 0.071mg 0.126mg Pumpernickel bread
Folate 116µg 93µg Protein bread
Vitamin K 1.3µg 0.8µg Protein bread
Tryptophan 0.148mg 0.097mg Protein bread
Threonine 0.366mg 0.267mg Protein bread
Isoleucine 0.471mg 0.334mg Protein bread
Leucine 0.858mg 0.602mg Protein bread
Lysine 0.372mg 0.248mg Protein bread
Methionine 0.199mg 0.155mg Protein bread
Phenylalanine 0.596mg 0.422mg Protein bread
Valine 0.518mg 0.396mg Protein bread
Histidine 0.271mg 0.196mg Protein bread
Saturated Fat 0.332g 0.437g Protein bread
Monounsaturated Fat 0.183g 0.932g Pumpernickel bread
Polyunsaturated fat 1.009g 1.237g Pumpernickel bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Protein 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
33%
Protein bread
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
96%
Protein bread
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 0.91g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Protein bread
Protein bread contains less Sodium (difference - 192mg)
Which food is lower in Saturated Fat?
Protein bread
Protein bread is lower in Saturated Fat (difference - 0.105g)
Which food is richer in minerals?
Protein bread
Protein bread is relatively richer in minerals
Which food is richer in vitamins?
Protein bread
Protein 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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.