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Dinner rolls vs. Pumpernickel bread — In-Depth Nutrition Comparison

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What are the main differences between dinner rolls and pumpernickel bread?

  • Dinner rolls are richer in vitamin B1, vitamin B3, calcium, iron, and vitamin K, yet pumpernickel bread is richer in manganese, fiber, copper, phosphorus, and magnesium.
  • Pumpernickel bread's daily need coverage for manganese is 31% higher.
  • Dinner rolls have 13 times more vitamin K than pumpernickel bread. Dinner rolls have 10.6µg of vitamin K, while pumpernickel bread has 0.8µg.
  • Pumpernickel bread has a lower glycemic index than dinner rolls.

We used Rolls, dinner, plain, commercially prepared (includes brown-and-serve) and Bread, pumpernickel types in this comparison.

Infographic

Dinner rolls vs Pumpernickel bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 53% 12% 140% 45% 27% 52% 61% 76% 146%
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 +161.8%
Contains more IronIron +29.6%
Contains less SodiumSodium -21.6%
Contains more MagnesiumMagnesium +107.7%
Contains more PotassiumPotassium +49.6%
Contains more CopperCopper +112.6%
Contains more ZincZinc +49.5%
Contains more PhosphorusPhosphorus +45.9%
Contains more ManganeseManganese +124.2%
~equal in Selenium ~24.5µg

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 0.67% 0.33% 5.6% 0% 132% 86% 101% 27% 22% 16% 27% 76% 8%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60.9%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B3Vitamin B3 +73.6%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1225%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B6Vitamin B6 +29.9%
~equal in Vitamin D ~0µg
~equal in Folate ~93µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Dinner rolls Pumpernickel bread DV% diff.
Manganese 0.582mg 1.305mg 31%
Fiber 2g 6.5g 18%
Vitamin B1 0.526mg 0.327mg 17%
Copper 0.135mg 0.287mg 17%
Vitamin B3 5.367mg 3.091mg 14%
Calcium 178mg 68mg 11%
Iron 3.72mg 2.87mg 11%
Polyunsaturated fat 2.509g 1.237g 8%
Vitamin K 10.6µg 0.8µg 8%
Phosphorus 122mg 178mg 8%
Magnesium 26mg 54mg 7%
Sodium 467mg 596mg 6%
Vitamin B2 0.374mg 0.305mg 5%
Vitamin B12 0.13µg 0µg 5%
Fats 6.47g 3.1g 5%
Protein 10.86g 8.7g 4%
Zinc 0.99mg 1.48mg 4%
Saturated fat 1.375g 0.437g 4%
Selenium 26.8µg 24.5µg 4%
Calories 310kcal 250kcal 3%
Folate 101µg 93µg 2%
Monounsaturated fat 1.881g 0.932g 2%
Potassium 139mg 208mg 2%
Vitamin B6 0.097mg 0.126mg 2%
Carbs 52.04g 47.5g 2%
Vitamin E 0.28mg 0.42mg 1%
Vitamin B5 0.452mg 0.404mg 1%
Cholesterol 4mg 0mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 50.04g 41g N/A
Sugar 5.55g 0.53g N/A
Vitamin A 1µg 0µg 0%
Choline 14.6mg 14.6mg 0%
Tryptophan 0.081mg 0.097mg 0%
Threonine 0.286mg 0.267mg 0%
Isoleucine 0.337mg 0.334mg 0%
Leucine 0.729mg 0.602mg 0%
Lysine 0.233mg 0.248mg 0%
Methionine 0.145mg 0.155mg 0%
Phenylalanine 0.506mg 0.422mg 0%
Valine 0.401mg 0.396mg 0%
Histidine 0.222mg 0.196mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.224g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 52% 28% 2%
Protein: 10.86 g
Fats: 6.47 g
Carbs: 52.04 g
Water: 28.44 g
Other: 2.19 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 +24.8%
Contains more FatsFats +108.7%
Contains more WaterWater +33.3%
Contains more OtherOther +27.9%
~equal in Carbs ~47.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 33% 44%
Saturated fat: Sat. Fat 1.375 g
Monounsaturated fat: Mono. Fat 1.881 g
Polyunsaturated fat: Poly. Fat 2.509 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 +101.8%
Contains more Poly. FatPolyunsaturated fat +102.8%
Contains less Sat. FatSaturated fat -68.2%

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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. Dinner rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172793/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.