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  6. Pumpernickel bread vs. Pastry

Pumpernickel bread vs. Pastry — In-Depth Nutrition Comparison

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Differences between Pumpernickel bread and Pastry

  • Pumpernickel bread has more Manganese, Fiber, Copper, Phosphorus, Magnesium, Zinc, and Vitamin B5, while Pastry has more Vitamin K.
  • Pastry's daily need coverage for Saturated Fat is 46% higher.
  • The amount of Sodium in Pastry is lower.

The food types used in this comparison are Bread, pumpernickel and Puff pastry, frozen, ready-to-bake.

Infographic

Pumpernickel bread vs Pastry 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
Pastry
Pastry
Contains more Calcium +580%
Contains more Iron +12.1%
Contains more Magnesium +237.5%
Contains more Phosphorus +196.7%
Contains more Potassium +241%
Contains more Zinc +179.2%
Contains more Copper +151.8%
Contains more Manganese +167.4%
Contains less Sodium -58.2%
Equal in Selenium - 24.2
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +580%
Contains more Iron +12.1%
Contains more Magnesium +237.5%
Contains more Phosphorus +196.7%
Contains more Potassium +241%
Contains more Zinc +179.2%
Contains more Copper +151.8%
Contains more Manganese +167.4%
Contains less Sodium -58.2%
Equal in Selenium - 24.2

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
:
5
Pastry
Pastry
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +500%
Contains more Folate +19.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +34.8%
Contains more Vitamin K +1912.5%
Equal in Vitamin B2 - 0.283
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%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +500%
Contains more Folate +19.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +34.8%
Contains more Vitamin K +1912.5%
Equal in Vitamin B2 - 0.283

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
4
:
1
Pastry
Pastry
Contains more Protein +19.2%
Contains more Water +345.9%
Contains more Other +180%
Contains more Fats +1129%
Equal in Carbs - 45.1
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
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Protein +19.2%
Contains more Water +345.9%
Contains more Other +180%
Contains more Fats +1129%
Equal in Carbs - 45.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Pastry
Pastry
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +2217.3%
Contains more Polyunsaturated fat +295.6%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -95.5%
Contains more Monounsaturated Fat +2217.3%
Contains more Polyunsaturated fat +295.6%

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Pastry Opinion
Net carbs 41g 43.6g Pastry
Protein 8.7g 7.3g Pumpernickel bread
Fats 3.1g 38.1g Pastry
Carbs 47.5g 45.1g Pumpernickel bread
Calories 250kcal 551kcal Pastry
Sugar 0.53g 0.74g Pumpernickel bread
Fiber 6.5g 1.5g Pumpernickel bread
Calcium 68mg 10mg Pumpernickel bread
Iron 2.87mg 2.56mg Pumpernickel bread
Magnesium 54mg 16mg Pumpernickel bread
Phosphorus 178mg 60mg Pumpernickel bread
Potassium 208mg 61mg Pumpernickel bread
Sodium 596mg 249mg Pastry
Zinc 1.48mg 0.53mg Pumpernickel bread
Copper 0.287mg 0.114mg Pumpernickel bread
Manganese 1.305mg 0.488mg Pumpernickel bread
Selenium 24.5µg 24.2µg Pumpernickel bread
Vitamin A 0IU 1IU Pastry
Vitamin E 0.42mg 0.54mg Pastry
Vitamin B1 0.327mg 0.398mg Pastry
Vitamin B2 0.305mg 0.283mg Pumpernickel bread
Vitamin B3 3.091mg 4.168mg Pastry
Vitamin B5 0.404mg 0mg Pumpernickel bread
Vitamin B6 0.126mg 0.021mg Pumpernickel bread
Folate 93µg 78µg Pumpernickel bread
Vitamin K 0.8µg 16.1µg Pastry
Tryptophan 0.097mg 0.085mg Pumpernickel bread
Threonine 0.267mg 0.196mg Pumpernickel bread
Isoleucine 0.334mg 0.272mg Pumpernickel bread
Leucine 0.602mg 0.508mg Pumpernickel bread
Lysine 0.248mg 0.142mg Pumpernickel bread
Methionine 0.155mg 0.129mg Pumpernickel bread
Phenylalanine 0.422mg 0.362mg Pumpernickel bread
Valine 0.396mg 0.308mg Pumpernickel bread
Histidine 0.196mg 0.156mg Pumpernickel bread
Saturated Fat 0.437g 9.643g Pumpernickel bread
Monounsaturated Fat 0.932g 21.597g Pastry
Polyunsaturated fat 1.237g 4.894g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Pastry
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
30%
Pastry
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 0.21g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 9.206g)
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?
Pastry
Pastry contains less Sodium (difference - 347mg)
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.