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

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Summary of differences between french rolls and pumpernickel bread

French rolls have more vitamin B1, vitamin B3, and selenium; however, pumpernickel bread is higher in manganese, copper, phosphorus, fiber, magnesium, vitamin B6, and zinc.
Pumpernickel bread covers your daily need for manganese, 32% more than french rolls.
French rolls have 2 times more vitamin B1 than pumpernickel bread. While french rolls have 0.523mg of vitamin B1, pumpernickel bread has only 0.327mg.
The glycemic index of french rolls is higher.

These are the specific foods used in this comparison Rolls, french 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.

French rolls

Pumpernickel bread

Contains more CalciumCalcium	+33.8%
Contains more SeleniumSelenium	+13.9%

Contains more MagnesiumMagnesium	+170%
Contains more PotassiumPotassium	+82.5%
Contains more CopperCopper	+112.6%
Contains more ZincZinc	+64.4%
Contains more PhosphorusPhosphorus	+111.9%
Contains more ManganeseManganese	+133.5%

~equal in Iron ~2.87mg

~equal in Sodium ~596mg

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.

French rolls

Pumpernickel bread

Contains more Vitamin B1Vitamin B1	+59.9%
Contains more Vitamin B3Vitamin B3	+40.8%
Contains more Vitamin B5Vitamin B5	+11.9%
Contains more Vitamin KVitamin K	+125%
Contains more FolateFolate	+21.5%

Contains more Vitamin EVitamin E	+40%
Contains more Vitamin B6Vitamin B6	+223.1%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.305mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.559mg	1.305mg	32%
Copper	0.135mg	0.287mg	17%
Vitamin B1	0.523mg	0.327mg	16%
Methionine	153mg	0.155mg	15%
Fiber	3.2g	6.5g	13%
Phosphorus	84mg	178mg	13%
Vitamin B3	4.352mg	3.091mg	8%
Magnesium	20mg	54mg	8%
Vitamin B6	0.039mg	0.126mg	7%
Selenium	27.9µg	24.5µg	6%
Folate	113µg	93µg	5%
Zinc	0.9mg	1.48mg	5%
Potassium	114mg	208mg	3%
Polyunsaturated fat	0.834g	1.237g	3%
Monounsaturated fat	1.961g	0.932g	3%
Iron	2.71mg	2.87mg	2%
Calcium	91mg	68mg	2%
Saturated fat	0.962g	0.437g	2%
Fats	4.3g	3.1g	2%
Vitamin K	1.8µg	0.8µg	1%
Calories	277kcal	250kcal	1%
Vitamin B5	0.452mg	0.404mg	1%
Vitamin E	0.3mg	0.42mg	1%
Carbs	50.2g	47.5g	1%
Sodium	574mg	596mg	1%
Protein	8.6g	8.7g	0%
Net carbs	47g	41g	N/A
Sugar	0.31g	0.53g	N/A
Vitamin B2	0.3mg	0.305mg	0%
Choline	14.8mg	14.6mg	0%
Tryptophan	0.099mg	0.097mg	0%
Threonine	0.255mg	0.267mg	0%
Isoleucine	0.336mg	0.334mg	0%
Leucine	0.608mg	0.602mg	0%
Lysine	0.231mg	0.248mg	0%
Phenylalanine	0.422mg	0.422mg	0%
Valine	0.38mg	0.396mg	0%
Histidine	0.188mg	0.196mg	0%