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Pumpernickel bread vs. Matzo — In-Depth Nutrition Comparison

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Differences between Pumpernickel bread and Matzo

  • Pumpernickel bread has more Manganese, Copper, Folate, Fiber, Phosphorus, Zinc, Magnesium, and Calcium, while Matzo has more Selenium.
  • Pumpernickel bread's daily need coverage for Manganese is 28% higher.

The food types used in this comparison are Bread, pumpernickel and Crackers, matzo, plain.

Infographic

Pumpernickel bread vs Matzo 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.
Contains more Calcium +423.1%
Contains more Magnesium +116%
Contains more Phosphorus +100%
Contains more Potassium +85.7%
Contains more Zinc +117.6%
Contains more Copper +378.3%
Contains more Manganese +100.8%
Contains more Iron +10.1%
Contains less Sodium -100%
Contains more Selenium +50.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 119% 18% 39% 10% 0% 19% 20% 85% 202%
Contains more Calcium +423.1%
Contains more Magnesium +116%
Contains more Phosphorus +100%
Contains more Potassium +85.7%
Contains more Zinc +117.6%
Contains more Copper +378.3%
Contains more Manganese +100.8%
Contains more Iron +10.1%
Contains less Sodium -100%
Contains more Selenium +50.6%

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.
:
3
Matzo
Contains more Vitamin E +600%
Contains more Folate +447.1%
Contains more Vitamin K +166.7%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B3 +25.9%
Equal in Vitamin B2 - 0.291
Equal in Vitamin B5 - 0.443
Equal in Vitamin B6 - 0.115
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 97% 68% 73% 27% 27% 13% 0% 1%
Contains more Vitamin E +600%
Contains more Folate +447.1%
Contains more Vitamin K +166.7%
Contains more Vitamin B1 +18.3%
Contains more Vitamin B3 +25.9%
Equal in Vitamin B2 - 0.291
Equal in Vitamin B5 - 0.443
Equal in Vitamin B6 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +121.4%
Contains more Water +781.4%
Contains more Other +366.7%
Contains more Protein +14.9%
Contains more Carbs +76.2%
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
10% 84% 4%
Protein: 10 g
Fats: 1.4 g
Carbs: 83.7 g
Water: 4.3 g
Other: 0.6 g
Contains more Fats +121.4%
Contains more Water +781.4%
Contains more Other +366.7%
Contains more Protein +14.9%
Contains more Carbs +76.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +633.9%
Contains more Polyunsaturated fat +105.1%
Contains less Saturated Fat -48.3%
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
24% 13% 63%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.127 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +633.9%
Contains more Polyunsaturated fat +105.1%
Contains less Saturated Fat -48.3%

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Matzo Opinion
Net carbs 41g 80.7g Matzo
Protein 8.7g 10g Matzo
Fats 3.1g 1.4g Pumpernickel bread
Carbs 47.5g 83.7g Matzo
Calories 250kcal 395kcal Matzo
Sugar 0.53g 0.29g Matzo
Fiber 6.5g 3g Pumpernickel bread
Calcium 68mg 13mg Pumpernickel bread
Iron 2.87mg 3.16mg Matzo
Magnesium 54mg 25mg Pumpernickel bread
Phosphorus 178mg 89mg Pumpernickel bread
Potassium 208mg 112mg Pumpernickel bread
Sodium 596mg 0mg Matzo
Zinc 1.48mg 0.68mg Pumpernickel bread
Copper 0.287mg 0.06mg Pumpernickel bread
Manganese 1.305mg 0.65mg Pumpernickel bread
Selenium 24.5µg 36.9µg Matzo
Vitamin E 0.42mg 0.06mg Pumpernickel bread
Vitamin B1 0.327mg 0.387mg Matzo
Vitamin B2 0.305mg 0.291mg Pumpernickel bread
Vitamin B3 3.091mg 3.892mg Matzo
Vitamin B5 0.404mg 0.443mg Matzo
Vitamin B6 0.126mg 0.115mg Pumpernickel bread
Folate 93µg 17µg Pumpernickel bread
Vitamin K 0.8µg 0.3µg Pumpernickel bread
Tryptophan 0.097mg 0.116mg Matzo
Threonine 0.267mg 0.267mg
Isoleucine 0.334mg 0.371mg Matzo
Leucine 0.602mg 0.692mg Matzo
Lysine 0.248mg 0.193mg Pumpernickel bread
Methionine 0.155mg 0.176mg Matzo
Phenylalanine 0.422mg 0.494mg Matzo
Valine 0.396mg 0.42mg Matzo
Histidine 0.196mg 0.213mg Matzo
Saturated Fat 0.437g 0.226g Matzo
Monounsaturated Fat 0.932g 0.127g Pumpernickel bread
Polyunsaturated fat 1.237g 0.603g Pumpernickel bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Matzo
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
25%
Matzo
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
51%
Matzo

Comparison summary

Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food is lower in Sugar?
Matzo
Matzo is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Matzo
Matzo contains less Sodium (difference - 596mg)
Which food is lower in Saturated Fat?
Matzo
Matzo is lower in Saturated Fat (difference - 0.211g)
Which food is lower in glycemic index?
Matzo
Matzo is lower in glycemic index (difference - 49)
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. Matzo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172740/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.