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  6. Pumpernickel bread vs. Cracker

Pumpernickel bread vs. Cracker — In-Depth Nutrition Comparison

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Summary of differences between Pumpernickel bread and Cracker

  • Pumpernickel bread has more Manganese, Selenium, Copper, and Fiber, however, Cracker is higher in Vitamin K, Vitamin E , Iron, Vitamin B2, and Phosphorus.
  • Cracker covers your daily need of Vitamin K 57% more than Pumpernickel bread.
  • Pumpernickel bread has 4 times more Selenium than Cracker. While Pumpernickel bread has 24.5µg of Selenium, Cracker has only 6.7µg.
  • Pumpernickel bread has less Saturated Fat.

These are the specific foods used in this comparison Bread, pumpernickel and Crackers, standard snack-type, regular.

Infographic

Pumpernickel bread vs Cracker 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
Cracker
Cracker
Contains more Magnesium +200%
Contains more Potassium +76.3%
Contains less Sodium -17.9%
Contains more Zinc +202%
Contains more Copper +176%
Contains more Manganese +165.8%
Contains more Selenium +265.7%
Contains more Calcium +76.5%
Contains more Iron +40.4%
Contains more Phosphorus +39.3%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Magnesium +200%
Contains more Potassium +76.3%
Contains less Sodium -17.9%
Contains more Zinc +202%
Contains more Copper +176%
Contains more Manganese +165.8%
Contains more Selenium +265.7%
Contains more Calcium +76.5%
Contains more Iron +40.4%
Contains more Phosphorus +39.3%

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
2
:
6
Cracker
Cracker
Contains more Vitamin B6 +100%
Contains more Vitamin E +621.4%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B2 +49.5%
Contains more Vitamin B3 +40.8%
Contains more Vitamin K +8562.5%
Equal in Vitamin B5 - 0.417
Equal in Folate - 92
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%
Cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin B6 +100%
Contains more Vitamin E +621.4%
Contains more Vitamin B1 +27.2%
Contains more Vitamin B2 +49.5%
Contains more Vitamin B3 +40.8%
Contains more Vitamin K +8562.5%
Equal in Vitamin B5 - 0.417
Equal in Folate - 92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
Cracker
Cracker
Contains more Protein +31%
Contains more Water +1107%
Contains more Other +12.4%
Contains more Fats +752.6%
Contains more Carbs +29.1%
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
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +31%
Contains more Water +1107%
Contains more Other +12.4%
Contains more Fats +752.6%
Contains more Carbs +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Cracker
Cracker
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +603.1%
Contains more Polyunsaturated fat +962%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +603.1%
Contains more Polyunsaturated fat +962%

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Cracker Opinion
Net carbs 41g 59g Cracker
Protein 8.7g 6.64g Pumpernickel bread
Fats 3.1g 26.43g Cracker
Carbs 47.5g 61.3g Cracker
Calories 250kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 0.53g 8.18g Pumpernickel bread
Fiber 6.5g 2.3g Pumpernickel bread
Calcium 68mg 120mg Cracker
Iron 2.87mg 4.03mg Cracker
Magnesium 54mg 18mg Pumpernickel bread
Phosphorus 178mg 248mg Cracker
Potassium 208mg 118mg Pumpernickel bread
Sodium 596mg 726mg Pumpernickel bread
Zinc 1.48mg 0.49mg Pumpernickel bread
Copper 0.287mg 0.104mg Pumpernickel bread
Manganese 1.305mg 0.491mg Pumpernickel bread
Selenium 24.5µg 6.7µg Pumpernickel bread
Vitamin E 0.42mg 3.03mg Cracker
Vitamin B1 0.327mg 0.416mg Cracker
Vitamin B2 0.305mg 0.456mg Cracker
Vitamin B3 3.091mg 4.352mg Cracker
Vitamin B5 0.404mg 0.417mg Cracker
Vitamin B6 0.126mg 0.063mg Pumpernickel bread
Folate 93µg 92µg Pumpernickel bread
Vitamin K 0.8µg 69.3µg Cracker
Tryptophan 0.097mg 0.084mg Pumpernickel bread
Threonine 0.267mg 0.193mg Pumpernickel bread
Isoleucine 0.334mg 0.246mg Pumpernickel bread
Leucine 0.602mg 0.471mg Pumpernickel bread
Lysine 0.248mg 0.103mg Pumpernickel bread
Methionine 0.155mg 0.112mg Pumpernickel bread
Phenylalanine 0.422mg 0.331mg Pumpernickel bread
Valine 0.396mg 0.294mg Pumpernickel bread
Histidine 0.196mg 0.145mg Pumpernickel bread
Trans Fat 1.076g Pumpernickel bread
Saturated Fat 0.437g 5.562g Pumpernickel bread
Monounsaturated Fat 0.932g 6.553g Cracker
Polyunsaturated fat 1.237g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Cracker
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%
Cracker
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 7.65g)
Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 130mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 5.125g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 14)
Which food is cheaper?
Pumpernickel bread
Pumpernickel bread is cheaper (difference - $2.4)
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.