Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Bagel vs. Pumpernickel bread — In-Depth Nutrition Comparison

Compare

Important differences between bagel and pumpernickel bread

  • Bagel has more selenium, vitamin B1, and manganese; however, pumpernickel bread has more copper, fiber, vitamin B2, and phosphorus.
  • Pumpernickel bread's daily need coverage for copper is 12% more.
  • Bagel is lower in sodium.
  • Bagel has a higher glycemic index than pumpernickel bread.

The food varieties used in the comparison are Bagels, wheat and Bread, pumpernickel.

Infographic

Bagel 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.
Bagel
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Contains less SodiumSodium -26.3%
Contains more SeleniumSelenium +17.1%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +26.1%
Contains more CopperCopper +64%
Contains more ZincZinc +34.5%
Contains more PhosphorusPhosphorus +25.4%
~equal in Magnesium ~54mg
~equal in Iron ~2.87mg
~equal in Manganese ~1.305mg

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.
Bagel
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Contains more Vitamin B1Vitamin B1 +23.2%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin KVitamin K +87.5%
Contains more Vitamin EVitamin E +31.3%
Contains more Vitamin B2Vitamin B2 +45.9%
Contains more FolateFolate +22.4%
Contains more CholineCholine +49%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.091mg
~equal in Vitamin B5 ~0.404mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Bagel Pumpernickel bread DV% diff.
Copper 0.175mg 0.287mg 12%
Fiber 4.1g 6.5g 10%
Selenium 28.7µg 24.5µg 8%
Vitamin B2 0.209mg 0.305mg 7%
Sodium 439mg 596mg 7%
Vitamin B1 0.403mg 0.327mg 6%
Manganese 1.43mg 1.305mg 5%
Calcium 20mg 68mg 5%
Phosphorus 142mg 178mg 5%
Folate 76µg 93µg 4%
Zinc 1.1mg 1.48mg 3%
Protein 10.2g 8.7g 3%
Monounsaturated fat 0.29g 0.932g 2%
Saturated fat 0g 0.437g 2%
Polyunsaturated fat 0.936g 1.237g 2%
Fats 1.53g 3.1g 2%
Vitamin B3 3.37mg 3.091mg 2%
Vitamin B6 0.147mg 0.126mg 2%
Iron 2.76mg 2.87mg 1%
Choline 9.8mg 14.6mg 1%
Potassium 165mg 208mg 1%
Magnesium 51mg 54mg 1%
Vitamin E 0.32mg 0.42mg 1%
Vitamin B5 0.375mg 0.404mg 1%
Vitamin K 1.5µg 0.8µg 1%
Calories 250kcal 250kcal 0%
Carbs 48.89g 47.5g 0%
Net carbs 44.79g 41g N/A
Sugar 6.12g 0.53g N/A
Tryptophan 0.097mg 0%
Threonine 0.267mg 0%
Isoleucine 0.334mg 0%
Leucine 0.602mg 0%
Lysine 0.248mg 0%
Methionine 0.155mg 0%
Phenylalanine 0.422mg 0%
Valine 0.396mg 0%
Histidine 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
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 ProteinProtein +17.2%
Contains more FatsFats +102.6%
Contains more OtherOther +53%
~equal in Carbs ~47.5g
~equal in Water ~37.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +221.4%
Contains more Poly. FatPolyunsaturated fat +32.2%

People also compare

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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.