Doughnuts vs. Pumpernickel bread — In-Depth Nutrition Comparison
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Important differences between Doughnuts and Pumpernickel bread
- Doughnuts have more Phosphorus, Vitamin E , and Vitamin K, however, Pumpernickel bread have more Manganese, Selenium, Copper, Fiber, Zinc, and Magnesium.
- Doughnuts' daily need coverage for Saturated Fat is 53% more.
- Doughnuts have 12 times more Vitamin K than Pumpernickel bread. Doughnuts have 9.8µg of Vitamin K, while Pumpernickel bread has 0.8µg.
- Pumpernickel bread is lower in Saturated Fat.
The food varieties used in the comparison are Doughnuts, cake-type, plain (includes unsugared, old-fashioned) 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
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Phosphorus
+46.1%
Contains
less
Sodium
-20%
Contains
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Calcium
+70%
Contains
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Iron
+13.4%
Contains
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Magnesium
+217.6%
Contains
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Potassium
+55.2%
Contains
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Zinc
+196%
Contains
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Copper
+218.9%
Contains
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Manganese
+291.9%
Contains
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Selenium
+142.6%
Contains
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Phosphorus
+46.1%
Contains
less
Sodium
-20%
Contains
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Calcium
+70%
Contains
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Iron
+13.4%
Contains
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Magnesium
+217.6%
Contains
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Potassium
+55.2%
Contains
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Zinc
+196%
Contains
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Copper
+218.9%
Contains
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Manganese
+291.9%
Contains
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Selenium
+142.6%
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
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Vitamin A
+∞%
Contains
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Vitamin E
+373.8%
Contains
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Vitamin B1
+19.3%
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Vitamin B12
+∞%
Contains
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Vitamin K
+1125%
Contains
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Vitamin B6
+152%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B3 - 3.091
Equal in Vitamin B5 - 0.404
Equal in Folate - 93
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+373.8%
Contains
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Vitamin B1
+19.3%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+1125%
Contains
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Vitamin B6
+152%
Equal in Vitamin B2 - 0.305
Equal in Vitamin B3 - 3.091
Equal in Vitamin B5 - 0.404
Equal in Folate - 93
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+704.2%
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Protein
+63.8%
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Water
+82%
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Other
+48.9%
Equal in Carbs - 47.5
Protein:
5.31 g
Fats:
24.93 g
Carbs:
47.06 g
Water:
20.82 g
Other:
1.88 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Contains
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Fats
+704.2%
Contains
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Protein
+63.8%
Contains
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Water
+82%
Contains
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Other
+48.9%
Equal in Carbs - 47.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+816.7%
Contains
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Polyunsaturated fat
+216.5%
Contains
less
Saturated Fat
-96.1%
Saturated Fat:
11.105 g
Monounsaturated Fat:
8.544 g
Polyunsaturated fat:
3.915 g
Saturated Fat:
0.437 g
Monounsaturated Fat:
0.932 g
Polyunsaturated fat:
1.237 g
Contains
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Monounsaturated Fat
+816.7%
Contains
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Polyunsaturated fat
+216.5%
Contains
less
Saturated Fat
-96.1%
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 Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 45.36g | 41g |
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| Protein | 5.31g | 8.7g |
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| Fats | 24.93g | 3.1g |
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| Carbs | 47.06g | 47.5g |
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| Calories | 434kcal | 250kcal |
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| Starch | 25.91g |
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| Sugar | 18.15g | 0.53g |
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| Fiber | 1.7g | 6.5g |
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| Calcium | 40mg | 68mg |
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| Iron | 2.53mg | 2.87mg |
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| Magnesium | 17mg | 54mg |
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| Phosphorus | 260mg | 178mg |
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| Potassium | 134mg | 208mg |
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| Sodium | 477mg | 596mg |
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| Zinc | 0.5mg | 1.48mg |
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| Copper | 0.09mg | 0.287mg |
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| Manganese | 0.333mg | 1.305mg |
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| Selenium | 10.1µg | 24.5µg |
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| Vitamin A | 14IU | 0IU |
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| Vitamin A RAE | 4µg | 0µg |
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| Vitamin E | 1.99mg | 0.42mg |
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| Vitamin B1 | 0.39mg | 0.327mg |
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| Vitamin B2 | 0.301mg | 0.305mg |
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| Vitamin B3 | 2.91mg | 3.091mg |
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| Vitamin B5 | 0.377mg | 0.404mg |
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| Vitamin B6 | 0.05mg | 0.126mg |
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| Folate | 92µg | 93µg |
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| Vitamin B12 | 0.06µg | 0µg |
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| Vitamin K | 9.8µg | 0.8µg |
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| Tryptophan | 0.097mg |
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| Threonine | 0.267mg |
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| Isoleucine | 0.334mg |
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| Leucine | 0.602mg |
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| Lysine | 0.248mg |
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| Methionine | 0.155mg |
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| Phenylalanine | 0.422mg |
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| Valine | 0.396mg |
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| Histidine | 0.196mg |
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| Cholesterol | 10mg | 0mg |
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| Saturated Fat | 11.105g | 0.437g |
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| Omega-3 - DHA | 0.001g | 0g |
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| Monounsaturated Fat | 8.544g | 0.932g |
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| Polyunsaturated fat | 3.915g | 1.237g |
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| Omega-6 - Eicosadienoic acid | 0.006g |
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| Omega-6 - Linoleic acid | 3.573g |
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| Omega-6 - Gamma-linoleic acid | 0.017g |
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| Omega-3 - ALA | 0.239g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
33%
29%
Minerals Daily Need Coverage Score
45%
78%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 17.62g)
Which food is lower in Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pumpernickel bread is lower in Saturated Fat (difference - 10.668g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Doughnuts contains less Sodium (difference - 119mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.