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  6. Cheese crackers vs. Pumpernickel bread

Cheese crackers vs. Pumpernickel bread — In-Depth Nutrition Comparison

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How are Cheese crackers and Pumpernickel bread different?

  • Cheese crackers are richer in Iron, Vitamin B1, Vitamin B3, and Folate, while Pumpernickel bread is higher in Manganese, Selenium, Copper, and Fiber.
  • Pumpernickel bread covers your daily need of Manganese 32% more than Cheese crackers.
  • Cheese crackers contain 12 times more Saturated Fat than Pumpernickel bread. Cheese crackers contain 5.288g of Saturated Fat, while Pumpernickel bread contains 0.437g.

Crackers, cheese, regular and Bread, pumpernickel types were used in this article.

Infographic

Cheese crackers 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.
Cheese crackers
Cheese crackers
3
:
7
Pumpernickel bread
Pumpernickel bread
Contains more Calcium +100%
Contains more Iron +70%
Contains more Phosphorus +12.4%
Contains more Magnesium +116%
Contains more Potassium +33.3%
Contains less Sodium -38.7%
Contains more Zinc +24.4%
Contains more Copper +129.6%
Contains more Manganese +132.2%
Contains more Selenium +81.5%
Cheese crackers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
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 +100%
Contains more Iron +70%
Contains more Phosphorus +12.4%
Contains more Magnesium +116%
Contains more Potassium +33.3%
Contains less Sodium -38.7%
Contains more Zinc +24.4%
Contains more Copper +129.6%
Contains more Manganese +132.2%
Contains more Selenium +81.5%

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.
Cheese crackers
Cheese crackers
10
:
0
Pumpernickel bread
Pumpernickel bread
Contains more Vitamin A +∞%
Contains more Vitamin E +421.4%
Contains more Vitamin B1 +71.9%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +97.8%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +34.9%
Contains more Folate +63.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1075%
Equal in Vitamin B2 - 0.305
Cheese crackers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 24%
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 E +421.4%
Contains more Vitamin B1 +71.9%
Contains more Vitamin B2 +10.8%
Contains more Vitamin B3 +97.8%
Contains more Vitamin B5 +16.8%
Contains more Vitamin B6 +34.9%
Contains more Folate +63.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1075%
Equal in Vitamin B2 - 0.305

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese crackers
Cheese crackers
4
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Protein +25.6%
Contains more Fats +633.5%
Contains more Carbs +25.1%
Contains more Other +20%
Contains more Water +967.6%
Cheese crackers
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 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 Protein +25.6%
Contains more Fats +633.5%
Contains more Carbs +25.1%
Contains more Other +20%
Contains more Water +967.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese crackers
Cheese crackers
2
:
1
Pumpernickel bread
Pumpernickel bread
Contains more Monounsaturated Fat +516.3%
Contains more Polyunsaturated fat +715.7%
Contains less Saturated Fat -91.7%
Cheese crackers
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 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 +516.3%
Contains more Polyunsaturated fat +715.7%
Contains less Saturated Fat -91.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese crackers 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 vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese crackers Pumpernickel bread Opinion
Net carbs 57.12g 41g Cheese crackers
Protein 10.93g 8.7g Cheese crackers
Fats 22.74g 3.1g Cheese crackers
Carbs 59.42g 47.5g Cheese crackers
Calories 489kcal 250kcal Cheese crackers
Starch 52.56g Cheese crackers
Fructose 0.37g Cheese crackers
Sugar 4.53g 0.53g Pumpernickel bread
Fiber 2.3g 6.5g Pumpernickel bread
Calcium 136mg 68mg Cheese crackers
Iron 4.88mg 2.87mg Cheese crackers
Magnesium 25mg 54mg Pumpernickel bread
Phosphorus 200mg 178mg Cheese crackers
Potassium 156mg 208mg Pumpernickel bread
Sodium 973mg 596mg Pumpernickel bread
Zinc 1.19mg 1.48mg Pumpernickel bread
Copper 0.125mg 0.287mg Pumpernickel bread
Manganese 0.562mg 1.305mg Pumpernickel bread
Selenium 13.5µg 24.5µg Pumpernickel bread
Vitamin A 156IU 0IU Cheese crackers
Vitamin A RAE 17µg 0µg Cheese crackers
Vitamin E 2.19mg 0.42mg Cheese crackers
Vitamin D 1IU 0IU Cheese crackers
Vitamin B1 0.562mg 0.327mg Cheese crackers
Vitamin B2 0.338mg 0.305mg Cheese crackers
Vitamin B3 6.113mg 3.091mg Cheese crackers
Vitamin B5 0.472mg 0.404mg Cheese crackers
Vitamin B6 0.17mg 0.126mg Cheese crackers
Folate 152µg 93µg Cheese crackers
Vitamin B12 0.34µg 0µg Cheese crackers
Vitamin K 9.4µg 0.8µg Cheese crackers
Tryptophan 0.129mg 0.097mg Cheese crackers
Threonine 0.295mg 0.267mg Cheese crackers
Isoleucine 0.424mg 0.334mg Cheese crackers
Leucine 0.744mg 0.602mg Cheese crackers
Lysine 0.418mg 0.248mg Cheese crackers
Methionine 0.194mg 0.155mg Cheese crackers
Phenylalanine 0.49mg 0.422mg Cheese crackers
Valine 0.478mg 0.396mg Cheese crackers
Histidine 0.245mg 0.196mg Cheese crackers
Cholesterol 3mg 0mg Pumpernickel bread
Trans Fat 0.542g Pumpernickel bread
Saturated Fat 5.288g 0.437g Pumpernickel bread
Omega-3 - EPA 0.001g 0g Cheese crackers
Omega-3 - DPA 0.001g 0g Cheese crackers
Monounsaturated Fat 5.744g 0.932g Cheese crackers
Polyunsaturated fat 10.09g 1.237g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese crackers 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
53%
Cheese crackers
29%
Pumpernickel bread
Minerals Daily Need Coverage Score
69%
Cheese crackers
78%
Pumpernickel bread

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 4g)
Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 377mg)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 4.851g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.