Pumpernickel bread vs. English muffin — In-Depth Nutrition Comparison
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Summary of differences between Pumpernickel bread and English muffin
- English muffin has less Manganese, Iron, Copper, Fiber, Folate, Vitamin B1, Vitamin B2, Vitamin B3, Magnesium, and Zinc than Pumpernickel bread.
- Pumpernickel bread covers your daily need of Manganese 41% more than English muffin.
- Pumpernickel bread has 3 times more Iron than English muffin. While Pumpernickel bread has 2.87mg of Iron, English muffin has only 0.89mg.
These are the specific foods used in this comparison Bread, pumpernickel and English muffins, plain, unenriched, without calcium propionate (includes sourdough).
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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.
Contains
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Calcium
+30.8%
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Iron
+222.5%
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Magnesium
+157.1%
Contains
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Phosphorus
+33.8%
Contains
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Potassium
+58.8%
Contains
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Zinc
+111.4%
Contains
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Copper
+122.5%
Contains
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Manganese
+265.5%
Contains
less
Sodium
-22.1%
Contains
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Calcium
+30.8%
Contains
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Iron
+222.5%
Contains
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Magnesium
+157.1%
Contains
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Phosphorus
+33.8%
Contains
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Potassium
+58.8%
Contains
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Zinc
+111.4%
Contains
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Copper
+122.5%
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Manganese
+265.5%
Contains
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Sodium
-22.1%
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.
:
Contains
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Vitamin B1
+80.7%
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Vitamin B2
+98.1%
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Vitamin B3
+97.4%
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Vitamin B6
+193%
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Folate
+151.4%
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Vitamin C
+∞%
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Vitamin B5
+10.4%
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Vitamin B12
+∞%
Contains
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Vitamin B1
+80.7%
Contains
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Vitamin B2
+98.1%
Contains
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Vitamin B3
+97.4%
Contains
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Vitamin B6
+193%
Contains
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Folate
+151.4%
Contains
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Vitamin C
+∞%
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Vitamin B5
+10.4%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+13%
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Fats
+72.2%
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Other
+16.7%
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Water
+11.1%
Equal in Carbs - 46
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
Contains
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Protein
+13%
Contains
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Fats
+72.2%
Contains
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Other
+16.7%
Contains
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Water
+11.1%
Equal in Carbs - 46
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+208.6%
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Polyunsaturated fat
+39.3%
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Saturated Fat
-40.7%
Saturated Fat:
0.437 g
Monounsaturated Fat:
0.932 g
Polyunsaturated fat:
1.237 g
Saturated Fat:
0.259 g
Monounsaturated Fat:
0.302 g
Polyunsaturated fat:
0.888 g
Contains
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Monounsaturated Fat
+208.6%
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Polyunsaturated fat
+39.3%
Contains
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Saturated Fat
-40.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 41g | 43.3g |
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| Protein | 8.7g | 7.7g |
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| Fats | 3.1g | 1.8g |
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| Carbs | 47.5g | 46g |
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| Calories | 250kcal | 235kcal |
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| Sugar | 0.53g |
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| Fiber | 6.5g | 2.7g |
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| Calcium | 68mg | 52mg |
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| Iron | 2.87mg | 0.89mg |
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| Magnesium | 54mg | 21mg |
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| Phosphorus | 178mg | 133mg |
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| Potassium | 208mg | 131mg |
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| Sodium | 596mg | 464mg |
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| Zinc | 1.48mg | 0.7mg |
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| Copper | 0.287mg | 0.129mg |
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| Manganese | 1.305mg | 0.357mg |
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| Selenium | 24.5µg |
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| Vitamin E | 0.42mg |
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| Vitamin C | 0mg | 0.1mg |
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| Vitamin B1 | 0.327mg | 0.181mg |
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| Vitamin B2 | 0.305mg | 0.154mg |
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| Vitamin B3 | 3.091mg | 1.566mg |
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| Vitamin B5 | 0.404mg | 0.446mg |
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| Vitamin B6 | 0.126mg | 0.043mg |
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| Folate | 93µg | 37µg |
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| Vitamin B12 | 0µg | 0.04µg |
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| Vitamin K | 0.8µg |
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| Tryptophan | 0.097mg | 0.092mg |
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| Threonine | 0.267mg | 0.242mg |
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| Isoleucine | 0.334mg | 0.315mg |
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| Leucine | 0.602mg | 0.553mg |
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| Lysine | 0.248mg | 0.241mg |
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| Methionine | 0.155mg | 0.139mg |
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| Phenylalanine | 0.422mg | 0.379mg |
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| Valine | 0.396mg | 0.353mg |
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| Histidine | 0.196mg | 0.17mg |
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| Saturated Fat | 0.437g | 0.259g |
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| Monounsaturated Fat | 0.932g | 0.302g |
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| Polyunsaturated fat | 1.237g | 0.888g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
78%
30%
Comparison summary
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Pumpernickel bread is relatively richer in vitamins
Which food is lower in Sugar?
English muffin is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
English muffin contains less Sodium (difference - 132mg)
Which food is lower in Saturated Fat?
English muffin is lower in Saturated Fat (difference - 0.178g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)