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  6. Pumpernickel bread vs. Pita bread

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

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A recap on differences between Pumpernickel bread and Pita bread

  • Pumpernickel bread has more Manganese, Fiber, Copper, Phosphorus, Vitamin B6, Magnesium, and Zinc, however, Pita bread is higher in Vitamin B1, and Vitamin B3.
  • Pumpernickel bread covers your daily Manganese needs 36% more than Pita bread.
  • Pita bread contains 4 times less Vitamin B6 than Pumpernickel bread. Pumpernickel bread contains 0.126mg of Vitamin B6, while Pita bread contains 0.034mg.

Food varieties used in this article are Bread, pumpernickel and Bread, pita, white, enriched.

Infographic

Pumpernickel bread vs Pita 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
Pita bread
Pita bread
Contains more Magnesium +107.7%
Contains more Phosphorus +83.5%
Contains more Potassium +73.3%
Contains more Zinc +76.2%
Contains more Copper +70.8%
Contains more Manganese +171.3%
Contains more Calcium +26.5%
Contains less Sodium -10.1%
Contains more Selenium +10.6%
Equal in Iron - 2.62
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Pita bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 99% 19% 42% 11% 70% 23% 56% 63% 148%
Contains more Magnesium +107.7%
Contains more Phosphorus +83.5%
Contains more Potassium +73.3%
Contains more Zinc +76.2%
Contains more Copper +70.8%
Contains more Manganese +171.3%
Contains more Calcium +26.5%
Contains less Sodium -10.1%
Contains more Selenium +10.6%
Equal in Iron - 2.62

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
4
:
4
Pita bread
Pita bread
Contains more Vitamin E +40%
Contains more Vitamin B6 +270.6%
Contains more Vitamin K +300%
Contains more Vitamin B1 +83.2%
Contains more Vitamin B3 +49.9%
Contains more Folate +15.1%
Equal in Vitamin B2 - 0.327
Equal in Vitamin B5 - 0.397
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%
Pita 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% 6% 0% 0% 150% 76% 87% 24% 8% 81% 0% 1%
Contains more Vitamin E +40%
Contains more Vitamin B6 +270.6%
Contains more Vitamin K +300%
Contains more Vitamin B1 +83.2%
Contains more Vitamin B3 +49.9%
Contains more Folate +15.1%
Equal in Vitamin B2 - 0.327
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
Pita bread
Pita bread
Contains more Fats +158.3%
Contains more Water +18.1%
Contains more Other +47.4%
Contains more Carbs +17.3%
Equal in Protein - 9.1
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
Pita bread
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Fats +158.3%
Contains more Water +18.1%
Contains more Other +47.4%
Contains more Carbs +17.3%
Equal in Protein - 9.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
2
:
1
Pita bread
Pita bread
Contains more Monounsaturated Fat +787.6%
Contains more Polyunsaturated fat +131.2%
Contains less Saturated Fat -62%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Pita bread
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains more Monounsaturated Fat +787.6%
Contains more Polyunsaturated fat +131.2%
Contains less Saturated Fat -62%

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Pita bread Opinion
Net carbs 41g 53.5g Pita bread
Protein 8.7g 9.1g Pita bread
Fats 3.1g 1.2g Pumpernickel bread
Carbs 47.5g 55.7g Pita bread
Calories 250kcal 275kcal Pita bread
Sugar 0.53g 1.3g Pumpernickel bread
Fiber 6.5g 2.2g Pumpernickel bread
Calcium 68mg 86mg Pita bread
Iron 2.87mg 2.62mg Pumpernickel bread
Magnesium 54mg 26mg Pumpernickel bread
Phosphorus 178mg 97mg Pumpernickel bread
Potassium 208mg 120mg Pumpernickel bread
Sodium 596mg 536mg Pita bread
Zinc 1.48mg 0.84mg Pumpernickel bread
Copper 0.287mg 0.168mg Pumpernickel bread
Manganese 1.305mg 0.481mg Pumpernickel bread
Selenium 24.5µg 27.1µg Pita bread
Vitamin E 0.42mg 0.3mg Pumpernickel bread
Vitamin B1 0.327mg 0.599mg Pita bread
Vitamin B2 0.305mg 0.327mg Pita bread
Vitamin B3 3.091mg 4.632mg Pita bread
Vitamin B5 0.404mg 0.397mg Pumpernickel bread
Vitamin B6 0.126mg 0.034mg Pumpernickel bread
Folate 93µg 107µg Pita bread
Vitamin K 0.8µg 0.2µg Pumpernickel bread
Tryptophan 0.097mg 0.105mg Pita bread
Threonine 0.267mg 0.257mg Pumpernickel bread
Isoleucine 0.334mg 0.349mg Pita bread
Leucine 0.602mg 0.634mg Pita bread
Lysine 0.248mg 0.219mg Pumpernickel bread
Methionine 0.155mg 0.16mg Pita bread
Phenylalanine 0.422mg 0.446mg Pita bread
Valine 0.396mg 0.394mg Pumpernickel bread
Histidine 0.196mg 0.195mg Pumpernickel bread
Saturated Fat 0.437g 0.166g Pita bread
Monounsaturated Fat 0.932g 0.105g Pumpernickel bread
Polyunsaturated fat 1.237g 0.535g Pumpernickel bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Pita 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
36%
Pita bread
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
55%
Pita bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 0.77g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Pita bread
Pita bread contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Pita bread
Pita bread is lower in Saturated Fat (difference - 0.271g)
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. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/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.