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  6. Wheat Bread vs. Pumpernickel bread

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

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How are wheat Bread and pumpernickel bread different?

  • Wheat Bread is higher in vitamin B3, selenium, iron, calcium, vitamin B1, and vitamin B2; however, pumpernickel bread is richer in copper and fiber.
  • Daily need coverage for vitamin B3 for wheat Bread is 20% higher.
  • Wheat Bread contains 12 times more sugar than pumpernickel bread. While wheat Bread contains 6.42g of sugar, pumpernickel bread contains only 0.53g.
  • Pumpernickel bread has a lower glycemic index (49) than wheat Bread (60).

Bread, wheat, toasted and Bread, pumpernickel are the varieties used in this article.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 more CalciumCalcium +142.6%
Contains more IronIron +42.5%
Contains more SeleniumSelenium +36.3%
Contains more CopperCopper +44.9%
~equal in Magnesium ~54mg
~equal in Potassium ~208mg
~equal in Zinc ~1.48mg
~equal in Phosphorus ~178mg
~equal in Sodium ~596mg
~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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +34.3%
Contains more Vitamin B2Vitamin B2 +25.2%
Contains more Vitamin B3Vitamin B3 +102.2%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin KVitamin K +612.5%
Contains more CholineCholine +51.4%
Contains more Vitamin EVitamin E +75%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Pumpernickel bread DV% diff.
Vitamin B3 6.25mg 3.091mg 20%
Selenium 33.4µg 24.5µg 16%
Iron 4.09mg 2.87mg 15%
Calcium 165mg 68mg 10%
Copper 0.198mg 0.287mg 10%
Protein 12.96g 8.7g 9%
Vitamin B1 0.439mg 0.327mg 9%
Fiber 4.7g 6.5g 7%
Vitamin B2 0.382mg 0.305mg 6%
Vitamin K 5.7µg 0.8µg 4%
Manganese 1.377mg 1.305mg 3%
Polyunsaturated fat 1.72g 1.237g 3%
Saturated fat 0.989g 0.437g 3%
Calories 313kcal 250kcal 3%
Carbs 55.77g 47.5g 3%
Vitamin B6 0.153mg 0.126mg 2%
Fats 4.27g 3.1g 2%
Folate 86µg 93µg 2%
Phosphorus 188mg 178mg 1%
Vitamin E 0.24mg 0.42mg 1%
Choline 22.1mg 14.6mg 1%
Magnesium 59mg 54mg 1%
Vitamin B5 0.456mg 0.404mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 41g N/A
Potassium 223mg 208mg 0%
Sugar 6.42g 0.53g N/A
Zinc 1.47mg 1.48mg 0%
Sodium 601mg 596mg 0%
Monounsaturated fat 1.019g 0.932g 0%
Tryptophan 0.092mg 0.097mg 0%
Threonine 0.299mg 0.267mg 0%
Isoleucine 0.258mg 0.334mg 0%
Leucine 0.461mg 0.602mg 0%
Lysine 0.215mg 0.248mg 0%
Methionine 0.105mg 0.155mg 0%
Phenylalanine 0.315mg 0.422mg 0%
Valine 0.31mg 0.396mg 0%
Histidine 0.15mg 0.196mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +49%
Contains more FatsFats +37.7%
Contains more CarbsCarbs +17.4%
Contains more WaterWater +56.4%
~equal in Other ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 more Poly. FatPolyunsaturated fat +39%
Contains less Sat. FatSaturated fat -55.8%
~equal in Monounsaturated fat ~0.932g

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.