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  6. Pumpernickel bread vs. Graham cracker

Pumpernickel bread vs. Graham cracker — In-Depth Nutrition Comparison

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What are the differences between Pumpernickel bread and Graham cracker?

  • Pumpernickel bread is higher in Selenium, Copper, Manganese, and Fiber, yet Graham cracker is higher in Iron, Vitamin K, Vitamin B3, and Vitamin E .
  • Pumpernickel bread's daily need coverage for Selenium is 33% more.
  • Pumpernickel bread has 2 times more Fiber than Graham cracker. While Pumpernickel bread has 6.5g of Fiber, Graham cracker has only 3.4g.
  • The amount of Sodium in Graham cracker is lower.

We used Bread, pumpernickel and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.

Infographic

Pumpernickel bread vs Graham 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
6
:
4
Graham cracker
Graham cracker
Contains more Magnesium +35%
Contains more Potassium +22.4%
Contains more Zinc +54.2%
Contains more Copper +68.8%
Contains more Manganese +28.1%
Contains more Selenium +288.9%
Contains more Calcium +13.2%
Contains more Iron +31.7%
Contains less Sodium -23%
Equal in Phosphorus - 185
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Graham cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 142% 29% 80% 15% 60% 27% 57% 133% 35%
Contains more Magnesium +35%
Contains more Potassium +22.4%
Contains more Zinc +54.2%
Contains more Copper +68.8%
Contains more Manganese +28.1%
Contains more Selenium +288.9%
Contains more Calcium +13.2%
Contains more Iron +31.7%
Contains less Sodium -23%
Equal in Phosphorus - 185

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
:
7
Graham cracker
Graham cracker
Contains more Vitamin B1 +23.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +259.5%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +1687.5%
Equal in Vitamin B2 - 0.317
Equal in Vitamin B5 - 0.42
Equal in Folate - 91
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%
Graham cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 31% 0% 0% 67% 74% 84% 26% 36% 69% 0% 36%
Contains more Vitamin B1 +23.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +259.5%
Contains more Vitamin B3 +43.6%
Contains more Vitamin B6 +23.8%
Contains more Vitamin K +1687.5%
Equal in Vitamin B2 - 0.317
Equal in Vitamin B5 - 0.42
Equal in Folate - 91

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
Graham cracker
Graham cracker
Contains more Protein +30%
Contains more Water +1018%
Contains more Other +68.7%
Contains more Fats +241.9%
Contains more Carbs +63.5%
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
Graham cracker
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more Protein +30%
Contains more Water +1018%
Contains more Other +68.7%
Contains more Fats +241.9%
Contains more Carbs +63.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Graham cracker
Graham cracker
Contains less Saturated Fat -73.2%
Contains more Monounsaturated Fat +169.2%
Contains more Polyunsaturated fat +335.6%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Graham cracker
17% 26% 57%
Saturated Fat: 1.633 g
Monounsaturated Fat: 2.509 g
Polyunsaturated fat: 5.388 g
Contains less Saturated Fat -73.2%
Contains more Monounsaturated Fat +169.2%
Contains more Polyunsaturated fat +335.6%

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Graham cracker Opinion
Net carbs 41g 74.26g Graham cracker
Protein 8.7g 6.69g Pumpernickel bread
Fats 3.1g 10.6g Graham cracker
Carbs 47.5g 77.66g Graham cracker
Calories 250kcal 430kcal Graham cracker
Starch 46.56g Graham cracker
Fructose 0.99g Graham cracker
Sugar 0.53g 24.85g Pumpernickel bread
Fiber 6.5g 3.4g Pumpernickel bread
Calcium 68mg 77mg Graham cracker
Iron 2.87mg 3.78mg Graham cracker
Magnesium 54mg 40mg Pumpernickel bread
Phosphorus 178mg 185mg Graham cracker
Potassium 208mg 170mg Pumpernickel bread
Sodium 596mg 459mg Graham cracker
Zinc 1.48mg 0.96mg Pumpernickel bread
Copper 0.287mg 0.17mg Pumpernickel bread
Manganese 1.305mg 1.019mg Pumpernickel bread
Selenium 24.5µg 6.3µg Pumpernickel bread
Vitamin A 0IU 2IU Graham cracker
Vitamin E 0.42mg 1.51mg Graham cracker
Vitamin B1 0.327mg 0.265mg Pumpernickel bread
Vitamin B2 0.305mg 0.317mg Graham cracker
Vitamin B3 3.091mg 4.439mg Graham cracker
Vitamin B5 0.404mg 0.42mg Graham cracker
Vitamin B6 0.126mg 0.156mg Graham cracker
Folate 93µg 91µg Pumpernickel bread
Vitamin K 0.8µg 14.3µg Graham cracker
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
Trans Fat 0.055g Pumpernickel bread
Saturated Fat 0.437g 1.633g Pumpernickel bread
Monounsaturated Fat 0.932g 2.509g Graham cracker
Polyunsaturated fat 1.237g 5.388g Graham cracker
Omega-6 - Eicosadienoic acid 0.004g Graham cracker
Omega-6 - Linoleic acid 4.735g Graham cracker
Omega-6 - Gamma-linoleic acid 0.024g Graham cracker
Omega-3 - ALA 0.599g Graham cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Graham 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
35%
Graham cracker
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 24.32g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 1.196g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Graham cracker
Graham cracker contains less Sodium (difference - 137mg)
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
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 ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.