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  6. Pumpernickel bread vs. Puff pastry

Pumpernickel bread vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on differences between Pumpernickel bread and Puff pastry

  • Pumpernickel bread has more Manganese, Fiber, Copper, Phosphorus, Folate, Magnesium, and Zinc, however, Puff pastry is higher in Vitamin K.
  • Pumpernickel bread covers your daily Manganese needs 35% more than Puff pastry.
  • Puff pastry contains 4 times less Fiber than Pumpernickel bread. Pumpernickel bread contains 6.5g of Fiber, while Puff pastry contains 1.5g.
  • Puff pastry has less Sodium.

Food varieties used in this article are Bread, pumpernickel and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Pumpernickel bread vs Puff 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
8
:
1
Puff pastry
Puff pastry
Contains more Calcium +580%
Contains more Iron +10.4%
Contains more Magnesium +237.5%
Contains more Phosphorus +196.7%
Contains more Potassium +235.5%
Contains more Zinc +174.1%
Contains more Copper +149.6%
Contains more Manganese +163.6%
Contains less Sodium -57.6%
Equal in Iron - 2.6
Equal in Selenium - 24.5
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Puff pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 98% 12% 26% 6% 33% 15% 39% 65% 134%
Contains more Calcium +580%
Contains more Iron +10.4%
Contains more Magnesium +237.5%
Contains more Phosphorus +196.7%
Contains more Potassium +235.5%
Contains more Zinc +174.1%
Contains more Copper +149.6%
Contains more Manganese +163.6%
Contains less Sodium -57.6%
Equal in Iron - 2.6
Equal in Selenium - 24.5

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
:
4
Puff pastry
Puff pastry
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +563.2%
Contains more Folate +69.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +31%
Contains more Vitamin B3 +22.9%
Contains more Vitamin K +1937.5%
Equal in Vitamin B1 - 0.323
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%
Puff 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% 81% 60% 72% 0% 5% 42% 0% 41%
Contains more Vitamin B2 +18.2%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +563.2%
Contains more Folate +69.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +31%
Contains more Vitamin B3 +22.9%
Contains more Vitamin K +1937.5%
Equal in Vitamin B1 - 0.323

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
4
:
1
Puff pastry
Puff pastry
Contains more Protein +17.6%
Contains more Water +412.2%
Contains more Other +180%
Contains more Fats +1141.9%
Equal in Carbs - 45.7
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
Puff pastry
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more Protein +17.6%
Contains more Water +412.2%
Contains more Other +180%
Contains more Fats +1141.9%
Equal in Carbs - 45.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Puff pastry
Puff pastry
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +847.2%
Contains more Polyunsaturated fat +1696.9%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Puff pastry
15% 24% 61%
Saturated Fat: 5.502 g
Monounsaturated Fat: 8.828 g
Polyunsaturated fat: 22.228 g
Contains less Saturated Fat -92.1%
Contains more Monounsaturated Fat +847.2%
Contains more Polyunsaturated fat +1696.9%

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 Puff 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 Puff pastry Opinion
Net carbs 41g 44.2g Puff pastry
Protein 8.7g 7.4g Pumpernickel bread
Fats 3.1g 38.5g Puff pastry
Carbs 47.5g 45.7g Pumpernickel bread
Calories 250kcal 558kcal Puff pastry
Sugar 0.53g 0.75g Pumpernickel bread
Fiber 6.5g 1.5g Pumpernickel bread
Calcium 68mg 10mg Pumpernickel bread
Iron 2.87mg 2.6mg Pumpernickel bread
Magnesium 54mg 16mg Pumpernickel bread
Phosphorus 178mg 60mg Pumpernickel bread
Potassium 208mg 62mg Pumpernickel bread
Sodium 596mg 253mg Puff pastry
Zinc 1.48mg 0.54mg Pumpernickel bread
Copper 0.287mg 0.115mg Pumpernickel bread
Manganese 1.305mg 0.495mg Pumpernickel bread
Selenium 24.5µg 24.5µg
Vitamin A 0IU 1IU Puff pastry
Vitamin E 0.42mg 0.55mg Puff pastry
Vitamin B1 0.327mg 0.323mg Pumpernickel bread
Vitamin B2 0.305mg 0.258mg Pumpernickel bread
Vitamin B3 3.091mg 3.8mg Puff pastry
Vitamin B5 0.404mg 0mg Pumpernickel bread
Vitamin B6 0.126mg 0.019mg Pumpernickel bread
Folate 93µg 55µg Pumpernickel bread
Vitamin K 0.8µg 16.3µg Puff pastry
Tryptophan 0.097mg 0.086mg Pumpernickel bread
Threonine 0.267mg 0.198mg Pumpernickel bread
Isoleucine 0.334mg 0.275mg Pumpernickel bread
Leucine 0.602mg 0.514mg Pumpernickel bread
Lysine 0.248mg 0.144mg Pumpernickel bread
Methionine 0.155mg 0.131mg Pumpernickel bread
Phenylalanine 0.422mg 0.367mg Pumpernickel bread
Valine 0.396mg 0.312mg Pumpernickel bread
Histidine 0.196mg 0.158mg Pumpernickel bread
Saturated Fat 0.437g 5.502g Pumpernickel bread
Monounsaturated Fat 0.932g 8.828g Puff pastry
Polyunsaturated fat 1.237g 22.228g Puff pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Puff 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
26%
Puff pastry
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
43%
Puff pastry

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 5.065g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 343mg)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.