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Crouton vs. Pumpernickel bread — In-Depth Nutrition Comparison

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What are the main differences between crouton and pumpernickel bread?

  • Crouton is richer in vitamin B1, selenium, iron, vitamin B3, and folate, yet pumpernickel bread is richer in manganese, copper, phosphorus, vitamin B6, and fiber.
  • Pumpernickel bread's daily need coverage for manganese is 35% higher.
  • Crouton has 2 times more vitamin B1 than pumpernickel bread. Crouton has 0.623mg of vitamin B1, while pumpernickel bread has 0.327mg.
  • Pumpernickel bread has a lower glycemic index than crouton.

We used Croutons, plain and Bread, pumpernickel types in this comparison.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +11.8%
Contains more IronIron +42.2%
Contains more SeleniumSelenium +53.1%
Contains more MagnesiumMagnesium +74.2%
Contains more PotassiumPotassium +67.7%
Contains more CopperCopper +76.1%
Contains more ZincZinc +66.3%
Contains more PhosphorusPhosphorus +54.8%
Contains less SodiumSodium -14.6%
Contains more ManganeseManganese +161%

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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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 B1Vitamin B1 +90.5%
Contains more Vitamin B3Vitamin B3 +76%
Contains more FolateFolate +41.9%
Contains more Vitamin B2Vitamin B2 +12.1%
Contains more Vitamin B6Vitamin B6 +384.6%
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +36.8%
Contains more FatsFats +112.9%
Contains more CarbsCarbs +54.7%
Contains more WaterWater +589.1%
Contains more OtherOther +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +228.2%
Contains less Sat. FatSaturated fat -71.1%
~equal in Polyunsaturated fat ~1.237g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crouton Pumpernickel bread
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crouton Pumpernickel bread DV% diff.
Manganese 0.5mg 1.305mg 35%
Vitamin B1 0.623mg 0.327mg 25%
Selenium 37.5µg 24.5µg 24%
Iron 4.08mg 2.87mg 15%
Vitamin B3 5.439mg 3.091mg 15%
Copper 0.163mg 0.287mg 14%
Folate 132µg 93µg 10%
Carbs 73.5g 47.5g 9%
Phosphorus 115mg 178mg 9%
Calories 407kcal 250kcal 8%
Vitamin B6 0.026mg 0.126mg 8%
Fiber 5.1g 6.5g 6%
Protein 11.9g 8.7g 6%
Zinc 0.89mg 1.48mg 5%
Saturated fat 1.51g 0.437g 5%
Magnesium 31mg 54mg 5%
Monounsaturated fat 3.059g 0.932g 5%
Fats 6.6g 3.1g 5%
Sodium 698mg 596mg 4%
Choline 14.6mg 3%
Vitamin B2 0.272mg 0.305mg 3%
Vitamin E 0.42mg 3%
Potassium 124mg 208mg 2%
Vitamin K 0.8µg 1%
Calcium 76mg 68mg 1%
Net carbs 68.4g 41g N/A
Sugar 0.53g N/A
Vitamin B5 0.429mg 0.404mg 0%
Polyunsaturated fat 1.273g 1.237g 0%
Tryptophan 0.14mg 0.097mg 0%
Threonine 0.337mg 0.267mg 0%
Isoleucine 0.456mg 0.334mg 0%
Leucine 0.832mg 0.602mg 0%
Lysine 0.278mg 0.248mg 0%
Methionine 0.211mg 0.155mg 0%
Phenylalanine 0.586mg 0.422mg 0%
Valine 0.514mg 0.396mg 0%
Histidine 0.255mg 0.196mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crouton Pumpernickel bread
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Crouton
27%
Pumpernickel bread
Minerals Daily Need Coverage Score
70%
Crouton
78%
Pumpernickel bread

Comparison summary

Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 102mg)
Which food is lower in Saturated fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated fat (difference - 1.073g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 23)
Which food is cheaper?
Pumpernickel bread
Pumpernickel bread is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.53g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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.

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.