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  6. Pumpernickel bread vs. Muffin

Pumpernickel bread vs. Muffin — In-Depth Nutrition Comparison

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How are Pumpernickel bread and Muffin different?

  • Pumpernickel bread is richer in Manganese, Selenium, Copper, Fiber, Iron, and Vitamin B1, while Muffin is higher in Vitamin K, and Choline.
  • Pumpernickel bread covers your daily need of Manganese 37% more than Muffin.
  • Pumpernickel bread contains 6 times more Fiber than Muffin. Pumpernickel bread contains 6.5g of Fiber, while Muffin contains 1.1g.
  • Muffin is lower in Sodium.

Bread, pumpernickel and Muffins, blueberry, commercially prepared (Includes mini-muffins) types were used in this article.

Infographic

Pumpernickel bread vs Muffin 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
9
:
1
Muffin
Muffin
Contains more Calcium +54.5%
Contains more Iron +120.8%
Contains more Magnesium +440%
Contains more Phosphorus +21.9%
Contains more Potassium +71.9%
Contains more Zinc +300%
Contains more Copper +378.3%
Contains more Manganese +190.6%
Contains more Selenium +198.8%
Contains less Sodium -43.6%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Contains more Calcium +54.5%
Contains more Iron +120.8%
Contains more Magnesium +440%
Contains more Phosphorus +21.9%
Contains more Potassium +71.9%
Contains more Zinc +300%
Contains more Copper +378.3%
Contains more Manganese +190.6%
Contains more Selenium +198.8%
Contains less Sodium -43.6%

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.
Pumpernickel bread
Pumpernickel bread
5
:
7
Muffin
Muffin
Contains more Vitamin B1 +94.6%
Contains more Vitamin B2 +87.1%
Contains more Vitamin B3 +118%
Contains more Vitamin B6 +215%
Contains more Folate +93.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +288.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4800%
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%
Muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Contains more Vitamin B1 +94.6%
Contains more Vitamin B2 +87.1%
Contains more Vitamin B3 +118%
Contains more Vitamin B6 +215%
Contains more Folate +93.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +288.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +4800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
Muffin
Muffin
Contains more Protein +93.8%
Contains more Water +51.8%
Contains more Other +89.2%
Contains more Fats +418.4%
Contains more Carbs +11.6%
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
Muffin
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more Protein +93.8%
Contains more Water +51.8%
Contains more Other +89.2%
Contains more Fats +418.4%
Contains more Carbs +11.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Muffin
Muffin
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +417.4%
Contains more Polyunsaturated fat +555.1%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Muffin
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +417.4%
Contains more Polyunsaturated fat +555.1%

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 Muffin
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 Muffin Opinion
Net carbs 41g 51.9g Muffin
Protein 8.7g 4.49g Pumpernickel bread
Fats 3.1g 16.07g Muffin
Carbs 47.5g 53g Muffin
Calories 250kcal 375kcal Muffin
Starch 16.31g Muffin
Fructose 1.21g Muffin
Sugar 0.53g 31.47g Pumpernickel bread
Fiber 6.5g 1.1g Pumpernickel bread
Calcium 68mg 44mg Pumpernickel bread
Iron 2.87mg 1.3mg Pumpernickel bread
Magnesium 54mg 10mg Pumpernickel bread
Phosphorus 178mg 146mg Pumpernickel bread
Potassium 208mg 121mg Pumpernickel bread
Sodium 596mg 336mg Muffin
Zinc 1.48mg 0.37mg Pumpernickel bread
Copper 0.287mg 0.06mg Pumpernickel bread
Manganese 1.305mg 0.449mg Pumpernickel bread
Selenium 24.5µg 8.2µg Pumpernickel bread
Vitamin A 0IU 73IU Muffin
Vitamin A RAE 0µg 21µg Muffin
Vitamin E 0.42mg 1.63mg Muffin
Vitamin D 0IU 4IU Muffin
Vitamin D 0µg 0.1µg Muffin
Vitamin C 0mg 0.9mg Muffin
Vitamin B1 0.327mg 0.168mg Pumpernickel bread
Vitamin B2 0.305mg 0.163mg Pumpernickel bread
Vitamin B3 3.091mg 1.418mg Pumpernickel bread
Vitamin B5 0.404mg 0.47mg Muffin
Vitamin B6 0.126mg 0.04mg Pumpernickel bread
Folate 93µg 48µg Pumpernickel bread
Vitamin B12 0µg 0.16µg Muffin
Vitamin K 0.8µg 39.2µg Muffin
Tryptophan 0.097mg 0.066mg Pumpernickel bread
Threonine 0.267mg 0.181mg Pumpernickel bread
Isoleucine 0.334mg 0.224mg Pumpernickel bread
Leucine 0.602mg 0.421mg Pumpernickel bread
Lysine 0.248mg 0.199mg Pumpernickel bread
Methionine 0.155mg 0.115mg Pumpernickel bread
Phenylalanine 0.422mg 0.277mg Pumpernickel bread
Valine 0.396mg 0.257mg Pumpernickel bread
Histidine 0.196mg 0.128mg Pumpernickel bread
Cholesterol 0mg 30mg Pumpernickel bread
Trans Fat 0.2g Pumpernickel bread
Saturated Fat 0.437g 2.844g Pumpernickel bread
Omega-3 - DHA 0g 0.008g Muffin
Omega-3 - DPA 0g 0.001g Muffin
Monounsaturated Fat 0.932g 4.822g Muffin
Polyunsaturated fat 1.237g 8.103g Muffin
Omega-6 - Eicosadienoic acid 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Muffin
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
28%
Muffin
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
32%
Muffin

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 30.94g)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 2.407g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Muffin
Muffin contains less Sodium (difference - 260mg)
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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.