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  6. Pumpernickel bread vs. Pancake

Pumpernickel bread vs. Pancake — In-Depth Nutrition Comparison

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What are the differences between Pumpernickel bread and Pancake?

  • Pumpernickel bread is higher in Manganese, Copper, Selenium, Folate, Iron, Vitamin B1, and Vitamin B3, yet Pancake is higher in Calcium, and Vitamin B12.
  • Pumpernickel bread's daily need coverage for Manganese is 48% more.
  • Pumpernickel bread has 6 times more Copper than Pancake. While Pumpernickel bread has 0.287mg of Copper, Pancake has only 0.049mg.

We used Bread, pumpernickel and Pancakes, plain, prepared from recipe types in this article.

Infographic

Pumpernickel bread vs Pancake 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
Pancake
Pancake
Contains more Iron +59.4%
Contains more Magnesium +237.5%
Contains more Phosphorus +11.9%
Contains more Potassium +57.6%
Contains more Zinc +164.3%
Contains more Copper +485.7%
Contains more Manganese +552.5%
Contains more Selenium +64.4%
Contains more Calcium +222.1%
Contains less Sodium -26.3%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Pancake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 68% 12% 69% 12% 58% 16% 17% 27% 82%
Contains more Iron +59.4%
Contains more Magnesium +237.5%
Contains more Phosphorus +11.9%
Contains more Potassium +57.6%
Contains more Zinc +164.3%
Contains more Copper +485.7%
Contains more Manganese +552.5%
Contains more Selenium +64.4%
Contains more Calcium +222.1%
Contains less Sodium -26.3%

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
8
:
4
Pancake
Pancake
Contains more Vitamin B1 +62.7%
Contains more Vitamin B3 +97.3%
Contains more Vitamin B6 +173.9%
Contains more Folate +144.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.281
Equal in Vitamin B5 - 0.405
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%
Pancake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Contains more Vitamin B1 +62.7%
Contains more Vitamin B3 +97.3%
Contains more Vitamin B6 +173.9%
Contains more Folate +144.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.281
Equal in Vitamin B5 - 0.405

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
Pancake
Pancake
Contains more Protein +35.9%
Contains more Carbs +67.8%
Contains more Fats +212.9%
Contains more Water +39.6%
Equal in Other - 2.7
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
Pancake
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more Protein +35.9%
Contains more Carbs +67.8%
Contains more Fats +212.9%
Contains more Water +39.6%
Equal in Other - 2.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Pancake
Pancake
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +165.5%
Contains more Polyunsaturated fat +259.5%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Pancake
23% 27% 49%
Saturated Fat: 2.122 g
Monounsaturated Fat: 2.474 g
Polyunsaturated fat: 4.447 g
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +165.5%
Contains more Polyunsaturated fat +259.5%

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Pancake Opinion
Net carbs 41g 28.3g Pumpernickel bread
Protein 8.7g 6.4g Pumpernickel bread
Fats 3.1g 9.7g Pancake
Carbs 47.5g 28.3g Pumpernickel bread
Calories 250kcal 227kcal Pumpernickel bread
Sugar 0.53g Pancake
Fiber 6.5g Pumpernickel bread
Calcium 68mg 219mg Pancake
Iron 2.87mg 1.8mg Pumpernickel bread
Magnesium 54mg 16mg Pumpernickel bread
Phosphorus 178mg 159mg Pumpernickel bread
Potassium 208mg 132mg Pumpernickel bread
Sodium 596mg 439mg Pancake
Zinc 1.48mg 0.56mg Pumpernickel bread
Copper 0.287mg 0.049mg Pumpernickel bread
Manganese 1.305mg 0.2mg Pumpernickel bread
Selenium 24.5µg 14.9µg Pumpernickel bread
Vitamin A 0IU 196IU Pancake
Vitamin A RAE 0µg 54µg Pancake
Vitamin E 0.42mg Pumpernickel bread
Vitamin C 0mg 0.3mg Pancake
Vitamin B1 0.327mg 0.201mg Pumpernickel bread
Vitamin B2 0.305mg 0.281mg Pumpernickel bread
Vitamin B3 3.091mg 1.567mg Pumpernickel bread
Vitamin B5 0.404mg 0.405mg Pancake
Vitamin B6 0.126mg 0.046mg Pumpernickel bread
Folate 93µg 38µg Pumpernickel bread
Vitamin B12 0µg 0.22µg Pancake
Vitamin K 0.8µg Pumpernickel bread
Tryptophan 0.097mg 0.08mg Pumpernickel bread
Threonine 0.267mg 0.237mg Pumpernickel bread
Isoleucine 0.334mg 0.297mg Pumpernickel bread
Leucine 0.602mg 0.513mg Pumpernickel bread
Lysine 0.248mg 0.321mg Pancake
Methionine 0.155mg 0.147mg Pumpernickel bread
Phenylalanine 0.422mg 0.319mg Pumpernickel bread
Valine 0.396mg 0.335mg Pumpernickel bread
Histidine 0.196mg 0.152mg Pumpernickel bread
Cholesterol 0mg 59mg Pumpernickel bread
Saturated Fat 0.437g 2.122g Pumpernickel bread
Omega-3 - DHA 0g 0.005g Pancake
Monounsaturated Fat 0.932g 2.474g Pancake
Polyunsaturated fat 1.237g 4.447g Pancake

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Pancake
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
21%
Pancake
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
42%
Pancake

Comparison summary

Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 59mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 1.685g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food is richer in vitamins?
Pumpernickel bread
Pumpernickel bread is relatively richer in vitamins
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 157mg)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.