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  6. Pumpernickel bread vs. Oat bread

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

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Differences between Pumpernickel bread and Oat bread

  • Pumpernickel bread has more Manganese, Copper, Fiber, Zinc, and Phosphorus, while Oat bread has more Vitamin B1, Vitamin B3, and Selenium.
  • Pumpernickel bread's daily need coverage for Manganese is 23% higher.
  • Oat bread contains 2 times less Copper than Pumpernickel bread. Pumpernickel bread contains 0.287mg of Copper, while Oat bread contains 0.135mg.
  • The amount of Sodium in Oat bread is lower.

The food types used in this comparison are Bread, pumpernickel and Bread, oat bran.

Infographic

Pumpernickel bread vs Oat 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
7
:
3
Oat bread
Oat bread
Contains more Magnesium +54.3%
Contains more Phosphorus +26.2%
Contains more Potassium +41.5%
Contains more Zinc +66.3%
Contains more Copper +112.6%
Contains more Manganese +67.5%
Contains less Sodium -40.8%
Contains more Selenium +22.4%
Equal in Calcium - 65
Equal in Iron - 3.12
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Oat bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 117% 25% 61% 13% 47% 25% 45% 102% 164%
Contains more Magnesium +54.3%
Contains more Phosphorus +26.2%
Contains more Potassium +41.5%
Contains more Zinc +66.3%
Contains more Copper +112.6%
Contains more Manganese +67.5%
Contains less Sodium -40.8%
Contains more Selenium +22.4%
Equal in Calcium - 65
Equal in Iron - 3.12

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
Oat bread
Oat bread
Contains more Vitamin B6 +72.6%
Contains more Folate +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +54.1%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +43.8%
Contains more Vitamin K +50%
Equal in Vitamin E - 0.44
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%
Oat bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 9% 0% 0% 127% 80% 91% 35% 17% 61% 0% 3%
Contains more Vitamin B6 +72.6%
Contains more Folate +14.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +54.1%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B3 +56.3%
Contains more Vitamin B5 +43.8%
Contains more Vitamin K +50%
Equal in Vitamin E - 0.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
2
:
3
Oat bread
Oat bread
Contains more Carbs +19.3%
Contains more Other +100%
Contains more Protein +19.5%
Contains more Fats +41.9%
Contains more Water +16.1%
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
Oat bread
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 g
Contains more Carbs +19.3%
Contains more Other +100%
Contains more Protein +19.5%
Contains more Fats +41.9%
Contains more Water +16.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Oat bread
Oat bread
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +36.9%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Oat bread
18% 40% 43%
Saturated Fat: 0.697 g
Monounsaturated Fat: 1.59 g
Polyunsaturated fat: 1.694 g
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +70.6%
Contains more Polyunsaturated fat +36.9%

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 Oat bread
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 Oat bread Opinion
Net carbs 41g 35.3g Pumpernickel bread
Protein 8.7g 10.4g Oat bread
Fats 3.1g 4.4g Oat bread
Carbs 47.5g 39.8g Pumpernickel bread
Calories 250kcal 236kcal Pumpernickel bread
Sugar 0.53g 7.7g Pumpernickel bread
Fiber 6.5g 4.5g Pumpernickel bread
Calcium 68mg 65mg Pumpernickel bread
Iron 2.87mg 3.12mg Oat bread
Magnesium 54mg 35mg Pumpernickel bread
Phosphorus 178mg 141mg Pumpernickel bread
Potassium 208mg 147mg Pumpernickel bread
Sodium 596mg 353mg Oat bread
Zinc 1.48mg 0.89mg Pumpernickel bread
Copper 0.287mg 0.135mg Pumpernickel bread
Manganese 1.305mg 0.779mg Pumpernickel bread
Selenium 24.5µg 30µg Oat bread
Vitamin A 0IU 5IU Oat bread
Vitamin A RAE 0µg 2µg Oat bread
Vitamin E 0.42mg 0.44mg Oat bread
Vitamin B1 0.327mg 0.504mg Oat bread
Vitamin B2 0.305mg 0.346mg Oat bread
Vitamin B3 3.091mg 4.831mg Oat bread
Vitamin B5 0.404mg 0.581mg Oat bread
Vitamin B6 0.126mg 0.073mg Pumpernickel bread
Folate 93µg 81µg Pumpernickel bread
Vitamin K 0.8µg 1.2µg Oat bread
Tryptophan 0.097mg 0.131mg Oat bread
Threonine 0.267mg 0.299mg Oat bread
Isoleucine 0.334mg 0.399mg Oat bread
Leucine 0.602mg 0.733mg Oat bread
Lysine 0.248mg 0.297mg Oat bread
Methionine 0.155mg 0.179mg Oat bread
Phenylalanine 0.422mg 0.518mg Oat bread
Valine 0.396mg 0.461mg Oat bread
Histidine 0.196mg 0.225mg Oat bread
Saturated Fat 0.437g 0.697g Pumpernickel bread
Monounsaturated Fat 0.932g 1.59g Oat bread
Polyunsaturated fat 1.237g 1.694g Oat bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Oat 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
35%
Oat bread
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
62%
Oat bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 7.17g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.26g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Oat bread
Oat bread contains less Sodium (difference - 243mg)
Which food is richer in vitamins?
Oat bread
Oat bread 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. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/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.