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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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
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 +100%
Contains more IronIron +70%
Contains more PhosphorusPhosphorus +12.4%
Contains more MagnesiumMagnesium +116%
Contains more PotassiumPotassium +33.3%
Contains more CopperCopper +129.6%
Contains more ZincZinc +24.4%
Contains less SodiumSodium -38.7%
Contains more ManganeseManganese +132.2%
Contains more SeleniumSelenium +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.
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% 5.7% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +421.4%
Contains more Vitamin B1Vitamin B1 +71.9%
Contains more Vitamin B3Vitamin B3 +97.8%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin B6Vitamin B6 +34.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1075%
Contains more FolateFolate +63.4%
Contains more CholineCholine +67.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.305mg

All nutrients comparison - raw data values

Nutrient Cheese crackers Pumpernickel bread DV% diff.
Polyunsaturated fat 10.09g 1.237g 59%
Manganese 0.562mg 1.305mg 32%
Fats 22.74g 3.1g 30%
Iron 4.88mg 2.87mg 25%
Starch 52.56g 22%
Saturated fat 5.288g 0.437g 22%
Vitamin B1 0.562mg 0.327mg 20%
Selenium 13.5µg 24.5µg 20%
Vitamin B3 6.113mg 3.091mg 19%
Copper 0.125mg 0.287mg 18%
Fiber 2.3g 6.5g 17%
Sodium 973mg 596mg 16%
Folate 152µg 93µg 15%
Vitamin B12 0.34µg 0µg 14%
Calories 489kcal 250kcal 12%
Monounsaturated fat 5.744g 0.932g 12%
Vitamin E 2.19mg 0.42mg 12%
Vitamin K 9.4µg 0.8µg 7%
Magnesium 25mg 54mg 7%
Calcium 136mg 68mg 7%
Protein 10.93g 8.7g 4%
Carbs 59.42g 47.5g 4%
Phosphorus 200mg 178mg 3%
Vitamin B2 0.338mg 0.305mg 3%
Vitamin B6 0.17mg 0.126mg 3%
Zinc 1.19mg 1.48mg 3%
Vitamin A 17µg 0µg 2%
Potassium 156mg 208mg 2%
Choline 8.7mg 14.6mg 1%
Vitamin B5 0.472mg 0.404mg 1%
Cholesterol 3mg 0mg 1%
Net carbs 57.12g 41g N/A
Vitamin D 1IU 0IU 0%
Sugar 4.53g 0.53g N/A
Trans fat 0.542g N/A
Tryptophan 0.129mg 0.097mg 0%
Threonine 0.295mg 0.267mg 0%
Isoleucine 0.424mg 0.334mg 0%
Leucine 0.744mg 0.602mg 0%
Lysine 0.418mg 0.248mg 0%
Methionine 0.194mg 0.155mg 0%
Phenylalanine 0.49mg 0.422mg 0%
Valine 0.478mg 0.396mg 0%
Histidine 0.245mg 0.196mg 0%
Fructose 0.37g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.715g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 9.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +25.6%
Contains more FatsFats +633.5%
Contains more CarbsCarbs +25.1%
Contains more OtherOther +20%
Contains more WaterWater +967.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 27% 48%
Saturated fat: Sat. Fat 5.288 g
Monounsaturated fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 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 Mono. FatMonounsaturated fat +516.3%
Contains more Poly. FatPolyunsaturated fat +715.7%
Contains less Sat. FatSaturated fat -91.7%

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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. 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.