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  6. Pumpernickel bread vs. French bread

Pumpernickel bread vs. French bread — In-Depth Nutrition Comparison

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The main differences between Pumpernickel bread and French bread

  • Pumpernickel bread has more Manganese, Copper, Fiber, Phosphorus, and Magnesium, however, French bread has more Vitamin B3, Iron, Folate, Selenium, and Vitamin B1.
  • Daily need coverage for Manganese from Pumpernickel bread is 32% higher.
  • French bread has 2 times less Fiber than Pumpernickel bread. Pumpernickel bread has 6.5g of Fiber, while French bread has 3.1g.

Food types used in this article are Bread, pumpernickel and Bread, french or vienna, toasted (includes sourdough).

Infographic

Pumpernickel bread vs French bread 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
French bread
French bread
Contains more Calcium +44.7%
Contains more Magnesium +74.2%
Contains more Phosphorus +41.3%
Contains more Potassium +48.6%
Contains less Sodium -17.2%
Contains more Zinc +41%
Contains more Copper +91.3%
Contains more Manganese +127.7%
Contains more Iron +34.8%
Contains more Selenium +21.2%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
French bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 146% 23% 54% 13% 94% 29% 50% 75% 162%
Contains more Calcium +44.7%
Contains more Magnesium +74.2%
Contains more Phosphorus +41.3%
Contains more Potassium +48.6%
Contains less Sodium -17.2%
Contains more Zinc +41%
Contains more Copper +91.3%
Contains more Manganese +127.7%
Contains more Iron +34.8%
Contains more Selenium +21.2%

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
3
:
6
French bread
French bread
Contains more Vitamin E +121.1%
Contains more Vitamin B6 +31.3%
Contains more Vitamin K +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +52.5%
Contains more Folate +50.5%
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%
French 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% 4% 0% 1% 107% 86% 101% 37% 23% 105% 0% 2%
Contains more Vitamin E +121.1%
Contains more Vitamin B6 +31.3%
Contains more Vitamin K +60%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +30.6%
Contains more Vitamin B2 +21.3%
Contains more Vitamin B3 +74.1%
Contains more Vitamin B5 +52.5%
Contains more Folate +50.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
French bread
French bread
Contains more Fats +44.9%
Contains more Water +83.9%
Contains more Other +20.7%
Contains more Protein +49.4%
Contains more Carbs +30.4%
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
French bread
13% 2% 62% 21% 2%
Protein: 13 g
Fats: 2.14 g
Carbs: 61.93 g
Water: 20.61 g
Other: 2.32 g
Contains more Fats +44.9%
Contains more Water +83.9%
Contains more Other +20.7%
Contains more Protein +49.4%
Contains more Carbs +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
0
French bread
French bread
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +141.5%
Contains more Polyunsaturated fat +49%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
French bread
29% 22% 48%
Saturated Fat: 0.502 g
Monounsaturated Fat: 0.386 g
Polyunsaturated fat: 0.83 g
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +141.5%
Contains more Polyunsaturated fat +49%

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread French bread Opinion
Net carbs 41g 58.83g French bread
Protein 8.7g 13g French bread
Fats 3.1g 2.14g Pumpernickel bread
Carbs 47.5g 61.93g French bread
Calories 250kcal 319kcal French bread
Sugar 0.53g 3.59g Pumpernickel bread
Fiber 6.5g 3.1g Pumpernickel bread
Calcium 68mg 47mg Pumpernickel bread
Iron 2.87mg 3.87mg French bread
Magnesium 54mg 31mg Pumpernickel bread
Phosphorus 178mg 126mg Pumpernickel bread
Potassium 208mg 140mg Pumpernickel bread
Sodium 596mg 720mg Pumpernickel bread
Zinc 1.48mg 1.05mg Pumpernickel bread
Copper 0.287mg 0.15mg Pumpernickel bread
Manganese 1.305mg 0.573mg Pumpernickel bread
Selenium 24.5µg 29.7µg French bread
Vitamin E 0.42mg 0.19mg Pumpernickel bread
Vitamin C 0mg 0.2mg French bread
Vitamin B1 0.327mg 0.427mg French bread
Vitamin B2 0.305mg 0.37mg French bread
Vitamin B3 3.091mg 5.38mg French bread
Vitamin B5 0.404mg 0.616mg French bread
Vitamin B6 0.126mg 0.096mg Pumpernickel bread
Folate 93µg 140µg French bread
Vitamin K 0.8µg 0.5µg Pumpernickel bread
Tryptophan 0.097mg 0.134mg French bread
Threonine 0.267mg 0.316mg French bread
Isoleucine 0.334mg 0.416mg French bread
Leucine 0.602mg 0.762mg French bread
Lysine 0.248mg 0.328mg French bread
Methionine 0.155mg 0.168mg French bread
Phenylalanine 0.422mg 0.543mg French bread
Valine 0.396mg 0.476mg French bread
Histidine 0.196mg 0.234mg French bread
Saturated Fat 0.437g 0.502g Pumpernickel bread
Monounsaturated Fat 0.932g 0.386g Pumpernickel bread
Polyunsaturated fat 1.237g 0.83g Pumpernickel bread
Omega-3 - ALA 0.05g French bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread French bread
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
39%
French bread
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
66%
French bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 124mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.065g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. French bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174911/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.