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.
Infographic
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
| Contains more FatsFats | +752.6% |
| Contains more CarbsCarbs | +29.1% |
| Contains more ProteinProtein | +31% |
| Contains more WaterWater | +1107% |
| Contains more OtherOther | +12.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
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 | +603.1% |
| Contains more Poly. FatPolyunsaturated fat | +962% |
| Contains less Sat. FatSaturated fat | -92.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
27%
Minerals Daily Need Coverage Score
56%
78%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 7.65g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 130mg)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 5.125g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 14)
Which food is cheaper?
Pumpernickel bread is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.