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  6. Pumpernickel bread vs. Cheese sandwich

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

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What are the differences between Pumpernickel bread and Cheese sandwich?

  • Pumpernickel bread is higher in Copper, Fiber, Manganese, and Folate, yet Cheese sandwich is higher in Phosphorus, Calcium, Vitamin B6, and Vitamin B2.
  • Cheese sandwich's daily need coverage for Phosphorus is 29% more.
  • Pumpernickel bread has 2 times more Fiber than Cheese sandwich. While Pumpernickel bread has 6.5g of Fiber, Cheese sandwich has only 3.1g.
  • The amount of Sodium in Pumpernickel bread is lower.

We used Bread, pumpernickel and Crackers, wheat, sandwich, with cheese filling types in this article.

Infographic

Pumpernickel bread vs Cheese sandwich 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
6
:
3
Cheese sandwich
Cheese sandwich
Contains less Sodium -29%
Contains more Zinc +70.1%
Contains more Copper +79.4%
Contains more Manganese +20.5%
Contains more Calcium +200%
Contains more Phosphorus +114.6%
Contains more Potassium +47.1%
Equal in Iron - 2.62
Equal in Magnesium - 54
Equal in Selenium - 24.3
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Cheese sandwich
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains less Sodium -29%
Contains more Zinc +70.1%
Contains more Copper +79.4%
Contains more Manganese +20.5%
Contains more Calcium +200%
Contains more Phosphorus +114.6%
Contains more Potassium +47.1%
Equal in Iron - 2.62
Equal in Magnesium - 54
Equal in Selenium - 24.3

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.
Pumpernickel bread
Pumpernickel bread
4
:
8
Cheese sandwich
Cheese sandwich
Contains more Folate +45.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +107.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.358
Equal in Vitamin B3 - 3.185
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 sandwich
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Folate +45.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40%
Contains more Vitamin B5 +54%
Contains more Vitamin B6 +107.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.358
Equal in Vitamin B3 - 3.185

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
4
Cheese sandwich
Cheese sandwich
Contains more Water +1084.4%
Contains more Protein +12.6%
Contains more Fats +706.5%
Contains more Carbs +22.5%
Contains more Other +35.7%
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 sandwich
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Water +1084.4%
Contains more Protein +12.6%
Contains more Fats +706.5%
Contains more Carbs +22.5%
Contains more Other +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Cheese sandwich
Cheese sandwich
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +1010.6%
Contains more Polyunsaturated fat +641%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Cheese sandwich
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -89.4%
Contains more Monounsaturated Fat +1010.6%
Contains more Polyunsaturated fat +641%

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 sandwich
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Cheese sandwich Opinion
Net carbs 41g 55.1g Cheese sandwich
Protein 8.7g 9.8g Cheese sandwich
Fats 3.1g 25g Cheese sandwich
Carbs 47.5g 58.2g Cheese sandwich
Calories 250kcal 497kcal Cheese sandwich
Sugar 0.53g Cheese sandwich
Fiber 6.5g 3.1g Pumpernickel bread
Calcium 68mg 204mg Cheese sandwich
Iron 2.87mg 2.62mg Pumpernickel bread
Magnesium 54mg 54mg
Phosphorus 178mg 382mg Cheese sandwich
Potassium 208mg 306mg Cheese sandwich
Sodium 596mg 839mg Pumpernickel bread
Zinc 1.48mg 0.87mg Pumpernickel bread
Copper 0.287mg 0.16mg Pumpernickel bread
Manganese 1.305mg 1.083mg Pumpernickel bread
Selenium 24.5µg 24.3µg Pumpernickel bread
Vitamin A 0IU 71IU Cheese sandwich
Vitamin A RAE 0µg 21µg Cheese sandwich
Vitamin E 0.42mg Pumpernickel bread
Vitamin C 0mg 1.5mg Cheese sandwich
Vitamin B1 0.327mg 0.358mg Cheese sandwich
Vitamin B2 0.305mg 0.427mg Cheese sandwich
Vitamin B3 3.091mg 3.185mg Cheese sandwich
Vitamin B5 0.404mg 0.622mg Cheese sandwich
Vitamin B6 0.126mg 0.261mg Cheese sandwich
Folate 93µg 64µg Pumpernickel bread
Vitamin B12 0µg 0.12µg Cheese sandwich
Vitamin K 0.8µg Pumpernickel bread
Tryptophan 0.097mg 0.13mg Cheese sandwich
Threonine 0.267mg 0.298mg Cheese sandwich
Isoleucine 0.334mg 0.383mg Cheese sandwich
Leucine 0.602mg 0.698mg Cheese sandwich
Lysine 0.248mg 0.344mg Cheese sandwich
Methionine 0.155mg 0.167mg Cheese sandwich
Phenylalanine 0.422mg 0.472mg Cheese sandwich
Valine 0.396mg 0.438mg Cheese sandwich
Histidine 0.196mg 0.219mg Cheese sandwich
Cholesterol 0mg 7mg Pumpernickel bread
Saturated Fat 0.437g 4.129g Pumpernickel bread
Monounsaturated Fat 0.932g 10.351g Cheese sandwich
Polyunsaturated fat 1.237g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Cheese sandwich
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
35%
Cheese sandwich
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 243mg)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 3.692g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 0.53g)
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich 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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.