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  6. Waffle vs. Pumpernickel bread

Waffle vs. Pumpernickel bread — In-Depth Nutrition Comparison

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Differences between Waffle and Pumpernickel bread

  • Waffle has more Selenium, Calcium, and Vitamin B12, while Pumpernickel bread has more Manganese, Copper, Folate, Magnesium, and Zinc.
  • Pumpernickel bread's daily need coverage for Manganese is 45% higher.

The food types used in this comparison are Waffles, plain, prepared from recipe and Bread, pumpernickel.

Infographic

Waffle vs Pumpernickel 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.
Waffle
Waffle
4
:
6
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +275%
Contains less Sodium -14.3%
Contains more Selenium +88.6%
Contains more Iron +24.2%
Contains more Magnesium +184.2%
Contains more Potassium +30.8%
Contains more Zinc +117.6%
Contains more Copper +362.9%
Contains more Manganese +392.5%
Equal in Phosphorus - 178
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Contains more Calcium +275%
Contains less Sodium -14.3%
Contains more Selenium +88.6%
Contains more Iron +24.2%
Contains more Magnesium +184.2%
Contains more Potassium +30.8%
Contains more Zinc +117.6%
Contains more Copper +362.9%
Contains more Manganese +392.5%
Equal in Phosphorus - 178

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.
Waffle
Waffle
5
:
7
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B5 +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B6 +125%
Contains more Folate +102.2%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +13.8%
Contains more Vitamin B5 +20%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B3 +49.1%
Contains more Vitamin B6 +125%
Contains more Folate +102.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
Pumpernickel bread
Pumpernickel bread
Contains more Fats +354.8%
Contains more Water +10.8%
Contains more Other +10.7%
Contains more Protein +10.1%
Contains more Carbs +44.4%
Equal in Water - 37.9
Equal in Other - 2.8
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
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
Contains more Fats +354.8%
Contains more Water +10.8%
Contains more Other +10.7%
Contains more Protein +10.1%
Contains more Carbs +44.4%
Equal in Water - 37.9
Equal in Other - 2.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated fat +448.5%
Contains less Saturated Fat -84.8%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated fat +448.5%
Contains less Saturated Fat -84.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Pumpernickel bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Waffle Pumpernickel bread Opinion
Net carbs 32.9g 41g Pumpernickel bread
Protein 7.9g 8.7g Pumpernickel bread
Fats 14.1g 3.1g Waffle
Carbs 32.9g 47.5g Pumpernickel bread
Calories 291kcal 250kcal Waffle
Sugar 0.53g Waffle
Fiber 6.5g Pumpernickel bread
Calcium 255mg 68mg Waffle
Iron 2.31mg 2.87mg Pumpernickel bread
Magnesium 19mg 54mg Pumpernickel bread
Phosphorus 190mg 178mg Waffle
Potassium 159mg 208mg Pumpernickel bread
Sodium 511mg 596mg Waffle
Zinc 0.68mg 1.48mg Pumpernickel bread
Copper 0.062mg 0.287mg Pumpernickel bread
Manganese 0.265mg 1.305mg Pumpernickel bread
Selenium 46.2µg 24.5µg Waffle
Vitamin A 228IU 0IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin E 0.42mg Pumpernickel bread
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.327mg Pumpernickel bread
Vitamin B2 0.347mg 0.305mg Waffle
Vitamin B3 2.073mg 3.091mg Pumpernickel bread
Vitamin B5 0.485mg 0.404mg Waffle
Vitamin B6 0.056mg 0.126mg Pumpernickel bread
Folate 46µg 93µg Pumpernickel bread
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 0.8µg Pumpernickel bread
Tryptophan 0.099mg 0.097mg Waffle
Threonine 0.289mg 0.267mg Waffle
Isoleucine 0.362mg 0.334mg Waffle
Leucine 0.63mg 0.602mg Waffle
Lysine 0.384mg 0.248mg Waffle
Methionine 0.179mg 0.155mg Waffle
Phenylalanine 0.395mg 0.422mg Pumpernickel bread
Valine 0.409mg 0.396mg Waffle
Histidine 0.187mg 0.196mg Pumpernickel bread
Cholesterol 69mg 0mg Pumpernickel bread
Saturated Fat 2.866g 0.437g Pumpernickel bread
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.932g Waffle
Polyunsaturated fat 6.785g 1.237g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Pumpernickel 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
26%
Waffle
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
66%
Waffle
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 85mg)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 2.429g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/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.