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  6. Pumpernickel bread vs. Cheese crackers

Pumpernickel bread vs. Cheese crackers — In-Depth Nutrition Comparison

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How are Pumpernickel bread and Cheese crackers different?

  • Pumpernickel bread is richer in Manganese, Selenium, Copper, and Fiber, while Cheese crackers are higher in Iron, Vitamin B1, Vitamin B3, and Folate.
  • Pumpernickel bread covers your daily need of Manganese 32% more than Cheese crackers.
  • Pumpernickel bread contains 3 times more Fiber than Cheese crackers. Pumpernickel bread contains 6.5g of Fiber, while Cheese crackers contain 2.3g.
  • Pumpernickel bread is lower in Sodium.

Bread, pumpernickel and Crackers, cheese, regular types were used in this article.

Infographic

Pumpernickel bread vs Cheese crackers 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.
Pumpernickel bread
Pumpernickel bread
7
:
3
Cheese crackers
Cheese crackers
Contains more Magnesium +116%
Contains more Potassium +33.3%
Contains less Sodium -38.7%
Contains more Zinc +24.4%
Contains more Copper +129.6%
Contains more Manganese +132.2%
Contains more Selenium +81.5%
Contains more Calcium +100%
Contains more Iron +70%
Contains more Phosphorus +12.4%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Cheese crackers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
Contains more Magnesium +116%
Contains more Potassium +33.3%
Contains less Sodium -38.7%
Contains more Zinc +24.4%
Contains more Copper +129.6%
Contains more Manganese +132.2%
Contains more Selenium +81.5%
Contains more Calcium +100%
Contains more Iron +70%
Contains more Phosphorus +12.4%

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.
Pumpernickel bread
Pumpernickel bread
0
:
10
Cheese crackers
Cheese crackers
Contains more Vitamin A +∞%
Contains more Vitamin E +421.4%
Contains more Vitamin B1 +71.9%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +97.8%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +34.9%
Contains more Folate +63.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1075%
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%
Cheese crackers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 24%
Contains more Vitamin A +∞%
Contains more Vitamin E +421.4%
Contains more Vitamin B1 +71.9%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +97.8%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +34.9%
Contains more Folate +63.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1075%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
4
Cheese crackers
Cheese crackers
Contains more Water +967.6%
Contains more Protein +25.6%
Contains more Fats +633.5%
Contains more Carbs +25.1%
Contains more Other +20%
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
Cheese crackers
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
Contains more Water +967.6%
Contains more Protein +25.6%
Contains more Fats +633.5%
Contains more Carbs +25.1%
Contains more Other +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Cheese crackers
Cheese crackers
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +516.3%
Contains more Polyunsaturated fat +715.7%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Cheese crackers
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 g
Contains less Saturated Fat -91.7%
Contains more Monounsaturated Fat +516.3%
Contains more Polyunsaturated fat +715.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Cheese crackers Opinion
Net carbs 41g 57.12g Cheese crackers
Protein 8.7g 10.93g Cheese crackers
Fats 3.1g 22.74g Cheese crackers
Carbs 47.5g 59.42g Cheese crackers
Calories 250kcal 489kcal Cheese crackers
Starch 52.56g Cheese crackers
Fructose 0.37g Cheese crackers
Sugar 0.53g 4.53g Pumpernickel bread
Fiber 6.5g 2.3g Pumpernickel bread
Calcium 68mg 136mg Cheese crackers
Iron 2.87mg 4.88mg Cheese crackers
Magnesium 54mg 25mg Pumpernickel bread
Phosphorus 178mg 200mg Cheese crackers
Potassium 208mg 156mg Pumpernickel bread
Sodium 596mg 973mg Pumpernickel bread
Zinc 1.48mg 1.19mg Pumpernickel bread
Copper 0.287mg 0.125mg Pumpernickel bread
Manganese 1.305mg 0.562mg Pumpernickel bread
Selenium 24.5µg 13.5µg Pumpernickel bread
Vitamin A 0IU 156IU Cheese crackers
Vitamin A RAE 0µg 17µg Cheese crackers
Vitamin E 0.42mg 2.19mg Cheese crackers
Vitamin D 0IU 1IU Cheese crackers
Vitamin B1 0.327mg 0.562mg Cheese crackers
Vitamin B2 0.305mg 0.338mg Cheese crackers
Vitamin B3 3.091mg 6.113mg Cheese crackers
Vitamin B5 0.404mg 0.472mg Cheese crackers
Vitamin B6 0.126mg 0.17mg Cheese crackers
Folate 93µg 152µg Cheese crackers
Vitamin B12 0µg 0.34µg Cheese crackers
Vitamin K 0.8µg 9.4µg Cheese crackers
Tryptophan 0.097mg 0.129mg Cheese crackers
Threonine 0.267mg 0.295mg Cheese crackers
Isoleucine 0.334mg 0.424mg Cheese crackers
Leucine 0.602mg 0.744mg Cheese crackers
Lysine 0.248mg 0.418mg Cheese crackers
Methionine 0.155mg 0.194mg Cheese crackers
Phenylalanine 0.422mg 0.49mg Cheese crackers
Valine 0.396mg 0.478mg Cheese crackers
Histidine 0.196mg 0.245mg Cheese crackers
Cholesterol 0mg 3mg Pumpernickel bread
Trans Fat 0.542g Pumpernickel bread
Saturated Fat 0.437g 5.288g Pumpernickel bread
Omega-3 - EPA 0g 0.001g Cheese crackers
Omega-3 - DPA 0g 0.001g Cheese crackers
Monounsaturated Fat 0.932g 5.744g Cheese crackers
Polyunsaturated fat 1.237g 10.09g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Cheese crackers
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
29%
Pumpernickel bread
53%
Cheese crackers
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
69%
Cheese crackers

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 4g)
Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 377mg)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 4.851g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients
  2. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.