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  6. Pumpernickel bread vs. Doughnuts

Pumpernickel bread vs. Doughnuts — In-Depth Nutrition Comparison

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Important differences between Pumpernickel bread and Doughnuts

  • Pumpernickel bread has more Manganese, Selenium, Copper, Fiber, Zinc, and Magnesium, however, Doughnuts has more Phosphorus, Vitamin E , and Vitamin K.
  • Doughnuts' daily need coverage for Saturated Fat is 53% more.
  • Pumpernickel bread has 4 times more Manganese than Doughnuts. Pumpernickel bread has 1.305mg of Manganese, while Doughnuts have 0.333mg.
  • Pumpernickel bread is lower in Saturated Fat.

The food varieties used in the comparison are Bread, pumpernickel and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

Infographic

Pumpernickel bread vs Doughnuts 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
8
:
2
Doughnuts
Doughnuts
Contains more Calcium +70%
Contains more Iron +13.4%
Contains more Magnesium +217.6%
Contains more Potassium +55.2%
Contains more Zinc +196%
Contains more Copper +218.9%
Contains more Manganese +291.9%
Contains more Selenium +142.6%
Contains more Phosphorus +46.1%
Contains less Sodium -20%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Doughnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 95% 13% 112% 12% 63% 14% 30% 44% 56%
Contains more Calcium +70%
Contains more Iron +13.4%
Contains more Magnesium +217.6%
Contains more Potassium +55.2%
Contains more Zinc +196%
Contains more Copper +218.9%
Contains more Manganese +291.9%
Contains more Selenium +142.6%
Contains more Phosphorus +46.1%
Contains less Sodium -20%

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
5
:
5
Doughnuts
Doughnuts
Contains more Vitamin B6 +152%
Contains more Vitamin A +∞%
Contains more Vitamin E +373.8%
Contains more Vitamin B1 +19.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1125%
Equal in Vitamin B2 - 0.301
Equal in Vitamin B3 - 2.91
Equal in Vitamin B5 - 0.377
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%
Doughnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 40% 0% 0% 98% 70% 55% 23% 12% 69% 8% 25%
Contains more Vitamin B6 +152%
Contains more Vitamin A +∞%
Contains more Vitamin E +373.8%
Contains more Vitamin B1 +19.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1125%
Equal in Vitamin B2 - 0.301
Equal in Vitamin B3 - 2.91
Equal in Vitamin B5 - 0.377
Equal in Folate - 92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
4
:
1
Doughnuts
Doughnuts
Contains more Protein +63.8%
Contains more Water +82%
Contains more Other +48.9%
Contains more Fats +704.2%
Equal in Carbs - 47.06
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
Doughnuts
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
Contains more Protein +63.8%
Contains more Water +82%
Contains more Other +48.9%
Contains more Fats +704.2%
Equal in Carbs - 47.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Doughnuts
Doughnuts
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +816.7%
Contains more Polyunsaturated fat +216.5%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Doughnuts
47% 36% 17%
Saturated Fat: 11.105 g
Monounsaturated Fat: 8.544 g
Polyunsaturated fat: 3.915 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +816.7%
Contains more Polyunsaturated fat +216.5%

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Doughnuts Opinion
Net carbs 41g 45.36g Doughnuts
Protein 8.7g 5.31g Pumpernickel bread
Fats 3.1g 24.93g Doughnuts
Carbs 47.5g 47.06g Pumpernickel bread
Calories 250kcal 434kcal Doughnuts
Starch 25.91g Doughnuts
Sugar 0.53g 18.15g Pumpernickel bread
Fiber 6.5g 1.7g Pumpernickel bread
Calcium 68mg 40mg Pumpernickel bread
Iron 2.87mg 2.53mg Pumpernickel bread
Magnesium 54mg 17mg Pumpernickel bread
Phosphorus 178mg 260mg Doughnuts
Potassium 208mg 134mg Pumpernickel bread
Sodium 596mg 477mg Doughnuts
Zinc 1.48mg 0.5mg Pumpernickel bread
Copper 0.287mg 0.09mg Pumpernickel bread
Manganese 1.305mg 0.333mg Pumpernickel bread
Selenium 24.5µg 10.1µg Pumpernickel bread
Vitamin A 0IU 14IU Doughnuts
Vitamin A RAE 0µg 4µg Doughnuts
Vitamin E 0.42mg 1.99mg Doughnuts
Vitamin B1 0.327mg 0.39mg Doughnuts
Vitamin B2 0.305mg 0.301mg Pumpernickel bread
Vitamin B3 3.091mg 2.91mg Pumpernickel bread
Vitamin B5 0.404mg 0.377mg Pumpernickel bread
Vitamin B6 0.126mg 0.05mg Pumpernickel bread
Folate 93µg 92µg Pumpernickel bread
Vitamin B12 0µg 0.06µg Doughnuts
Vitamin K 0.8µg 9.8µg Doughnuts
Tryptophan 0.097mg Pumpernickel bread
Threonine 0.267mg Pumpernickel bread
Isoleucine 0.334mg Pumpernickel bread
Leucine 0.602mg Pumpernickel bread
Lysine 0.248mg Pumpernickel bread
Methionine 0.155mg Pumpernickel bread
Phenylalanine 0.422mg Pumpernickel bread
Valine 0.396mg Pumpernickel bread
Histidine 0.196mg Pumpernickel bread
Cholesterol 0mg 10mg Pumpernickel bread
Saturated Fat 0.437g 11.105g Pumpernickel bread
Omega-3 - DHA 0g 0.001g Doughnuts
Monounsaturated Fat 0.932g 8.544g Doughnuts
Polyunsaturated fat 1.237g 3.915g Doughnuts
Omega-6 - Eicosadienoic acid 0.006g Doughnuts
Omega-6 - Linoleic acid 3.573g Doughnuts
Omega-6 - Gamma-linoleic acid 0.017g Doughnuts
Omega-3 - ALA 0.239g Doughnuts
Omega-3 - Eicosatrienoic acid 0.001g Doughnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Doughnuts
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
33%
Doughnuts
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
45%
Doughnuts

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 17.62g)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 10.668g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 119mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/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.