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  6. Pumpernickel bread vs. White Bread

Pumpernickel bread vs. White Bread — In-Depth Nutrition Comparison

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Summary of differences between Pumpernickel bread and White Bread

  • Pumpernickel bread has more Manganese, Copper, Fiber, Phosphorus, Magnesium, and Zinc, however, White Bread is higher in Vitamin B1, Vitamin B3, Iron, and Calcium.
  • Pumpernickel bread covers your daily need of Manganese 33% more than White Bread.
  • Pumpernickel bread has 3 times more Copper than White Bread. While Pumpernickel bread has 0.287mg of Copper, White Bread has only 0.101mg.

These are the specific foods used in this comparison Bread, pumpernickel and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Pumpernickel bread vs White 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
White Bread
White Bread
Contains more Magnesium +134.8%
Contains more Phosphorus +81.6%
Contains more Potassium +65.1%
Contains more Zinc +100%
Contains more Copper +184.2%
Contains more Manganese +143.5%
Contains more Selenium +11.4%
Contains more Calcium +111.8%
Contains more Iron +25.8%
Contains less Sodium -17.8%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Magnesium +134.8%
Contains more Phosphorus +81.6%
Contains more Potassium +65.1%
Contains more Zinc +100%
Contains more Copper +184.2%
Contains more Manganese +143.5%
Contains more Selenium +11.4%
Contains more Calcium +111.8%
Contains more Iron +25.8%
Contains less Sodium -17.8%

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
:
5
White Bread
White Bread
Contains more Vitamin E +90.9%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B6 +44.8%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +54.6%
Contains more Vitamin B5 +32.7%
Contains more Folate +19.4%
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%
White 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% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin E +90.9%
Contains more Vitamin B2 +25.5%
Contains more Vitamin B6 +44.8%
Contains more Vitamin K +300%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +63%
Contains more Vitamin B3 +54.6%
Contains more Vitamin B5 +32.7%
Contains more Folate +19.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
2
:
3
White Bread
White Bread
Contains more Other +41.4%
Equal in Protein - 8.85
Equal in Fats - 3.33
Equal in Carbs - 49.42
Equal in Water - 36.42
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Other +41.4%
Equal in Protein - 8.85
Equal in Fats - 3.33
Equal in Carbs - 49.42
Equal in Water - 36.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
2
:
1
White Bread
White Bread
Contains less Saturated Fat -37.4%
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +29.5%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -37.4%
Contains more Monounsaturated Fat +55.6%
Contains more Polyunsaturated fat +29.5%

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread White Bread Opinion
Net carbs 41g 46.72g White Bread
Protein 8.7g 8.85g White Bread
Fats 3.1g 3.33g White Bread
Carbs 47.5g 49.42g White Bread
Calories 250kcal 266kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 0.53g 5.67g Pumpernickel bread
Fiber 6.5g 2.7g Pumpernickel bread
Calcium 68mg 144mg White Bread
Iron 2.87mg 3.61mg White Bread
Magnesium 54mg 23mg Pumpernickel bread
Phosphorus 178mg 98mg Pumpernickel bread
Potassium 208mg 126mg Pumpernickel bread
Sodium 596mg 490mg White Bread
Zinc 1.48mg 0.74mg Pumpernickel bread
Copper 0.287mg 0.101mg Pumpernickel bread
Manganese 1.305mg 0.536mg Pumpernickel bread
Selenium 24.5µg 22µg Pumpernickel bread
Vitamin A 0IU 1IU White Bread
Vitamin E 0.42mg 0.22mg Pumpernickel bread
Vitamin B1 0.327mg 0.533mg White Bread
Vitamin B2 0.305mg 0.243mg Pumpernickel bread
Vitamin B3 3.091mg 4.78mg White Bread
Vitamin B5 0.404mg 0.536mg White Bread
Vitamin B6 0.126mg 0.087mg Pumpernickel bread
Folate 93µg 111µg White Bread
Vitamin K 0.8µg 0.2µg Pumpernickel bread
Tryptophan 0.097mg Pumpernickel bread
Threonine 0.267mg Pumpernickel bread
Isoleucine 0.334mg Pumpernickel bread
Leucine 0.602mg Pumpernickel bread
Lysine 0.248mg Pumpernickel bread
Methionine 0.155mg Pumpernickel bread
Phenylalanine 0.422mg Pumpernickel bread
Valine 0.396mg Pumpernickel bread
Histidine 0.196mg Pumpernickel bread
Trans Fat 0.027g Pumpernickel bread
Saturated Fat 0.437g 0.698g Pumpernickel bread
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.932g 0.599g Pumpernickel bread
Polyunsaturated fat 1.237g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread White 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%
White Bread
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
56%
White Bread

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 106mg)
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 5.14g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.261g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.