Crackers vs. Pumpernickel bread — In-Depth Nutrition Comparison

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Summary of differences between crackers and pumpernickel bread

Crackers have more vitamin K, vitamin E, iron, vitamin B2, and phosphorus; however, pumpernickel bread is higher in manganese, selenium, copper, and fiber.
Crackers cover your daily need for vitamin K, 57% more than pumpernickel bread.
Crackers have 13 times more saturated fat than pumpernickel bread. While crackers have 5.562g of saturated fat, pumpernickel bread has only 0.437g.
The glycemic index of crackers is higher.

These are the specific foods used in this comparison Crackers, standard snack-type, regular and Bread, pumpernickel.

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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.

Crackers

Pumpernickel bread

Contains more CalciumCalcium	+76.5%
Contains more IronIron	+40.4%
Contains more PhosphorusPhosphorus	+39.3%

Contains more MagnesiumMagnesium	+200%
Contains more PotassiumPotassium	+76.3%
Contains more CopperCopper	+176%
Contains more ZincZinc	+202%
Contains less SodiumSodium	-17.9%
Contains more ManganeseManganese	+165.8%
Contains more SeleniumSelenium	+265.7%

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.

Crackers

Pumpernickel bread

Contains more Vitamin EVitamin E	+621.4%
Contains more Vitamin B1Vitamin B1	+27.2%
Contains more Vitamin B2Vitamin B2	+49.5%
Contains more Vitamin B3Vitamin B3	+40.8%
Contains more Vitamin KVitamin K	+8562.5%

Contains more Vitamin B6Vitamin B6	+100%
Contains more CholineCholine	+52.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.404mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	13.137g	1.237g	79%
Vitamin K	69.3µg	0.8µg	57%
Fats	26.43g	3.1g	36%
Manganese	0.491mg	1.305mg	35%
Selenium	6.7µg	24.5µg	32%
Saturated fat	5.562g	0.437g	23%
Copper	0.104mg	0.287mg	20%
Starch	49.69g		20%
Fiber	2.3g	6.5g	17%
Vitamin E	3.03mg	0.42mg	17%
Iron	4.03mg	2.87mg	15%
Monounsaturated fat	6.553g	0.932g	14%
Calories	510kcal	250kcal	13%
Vitamin B2	0.456mg	0.305mg	12%
Phosphorus	248mg	178mg	10%
Zinc	0.49mg	1.48mg	9%
Magnesium	18mg	54mg	9%
Vitamin B3	4.352mg	3.091mg	8%
Vitamin B1	0.416mg	0.327mg	7%
Sodium	726mg	596mg	6%
Calcium	120mg	68mg	5%
Vitamin B6	0.063mg	0.126mg	5%
Carbs	61.3g	47.5g	5%
Protein	6.64g	8.7g	4%
Potassium	118mg	208mg	3%
Choline	9.6mg	14.6mg	1%
Net carbs	59g	41g	N/A
Sugar	8.18g	0.53g	N/A
Vitamin B5	0.417mg	0.404mg	0%
Trans fat	1.076g		N/A
Folate	92µg	93µg	0%
Tryptophan	0.084mg	0.097mg	0%
Threonine	0.193mg	0.267mg	0%
Isoleucine	0.246mg	0.334mg	0%
Leucine	0.471mg	0.602mg	0%
Lysine	0.103mg	0.248mg	0%
Methionine	0.112mg	0.155mg	0%
Phenylalanine	0.331mg	0.422mg	0%
Valine	0.294mg	0.396mg	0%
Histidine	0.145mg	0.196mg	0%
Fructose	0.29g		0%
Omega-3 - ALA	1.485g		N/A
Omega-6 - Gamma-linoleic acid	0.062g		N/A
Omega-6 - Eicosadienoic acid	0.009g		N/A
Omega-6 - Linoleic acid	11.48g		N/A