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  6. Italian bread vs. Pumpernickel bread

Italian bread vs. Pumpernickel bread — In-Depth Nutrition Comparison

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What are the differences between italian bread and pumpernickel bread?

  • Italian bread is higher in folate, vitamin B1, and vitamin B3, yet pumpernickel bread is higher in manganese, fiber, phosphorus, copper, magnesium, vitamin B6, and zinc.
  • Pumpernickel bread's daily need coverage for manganese is 37% more.
  • Italian bread has 2 times more folate than pumpernickel bread. While italian bread has 191µg of folate, pumpernickel bread has only 93µg.

We used Bread, italian and Bread, pumpernickel types in this article.

Infographic

Italian bread 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% 23% 9.7% 110% 64% 23% 44% 72% 61% 148%
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 +14.7%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +89.1%
Contains more CopperCopper +50.3%
Contains more ZincZinc +72.1%
Contains more PhosphorusPhosphorus +72.8%
Contains more ManganeseManganese +181.3%
~equal in Iron ~2.87mg
~equal in Sodium ~596mg
~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% 0% 5.8% 0% 118% 67% 82% 23% 11% 0% 3% 143% 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 B1Vitamin B1 +44.6%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +105.4%
Contains more Vitamin EVitamin E +44.8%
Contains more Vitamin B6Vitamin B6 +162.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.305mg
~equal in Vitamin B5 ~0.404mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Italian bread Pumpernickel bread DV% diff.
Manganese 0.464mg 1.305mg 37%
Folate 191µg 93µg 25%
Fiber 3.2g 6.5g 13%
Vitamin B1 0.473mg 0.327mg 12%
Copper 0.191mg 0.287mg 11%
Phosphorus 103mg 178mg 11%
Vitamin B3 4.381mg 3.091mg 8%
Magnesium 27mg 54mg 6%
Vitamin B6 0.048mg 0.126mg 6%
Zinc 0.86mg 1.48mg 6%
Selenium 27.2µg 24.5µg 5%
Potassium 110mg 208mg 3%
Sodium 550mg 596mg 2%
Saturated fat 0g 0.437g 2%
Calories 271kcal 250kcal 1%
Polyunsaturated fat 1.39g 1.237g 1%
Vitamin B5 0.378mg 0.404mg 1%
Vitamin B2 0.292mg 0.305mg 1%
Vitamin E 0.29mg 0.42mg 1%
Calcium 78mg 68mg 1%
Carbs 50.1g 47.5g 1%
Fats 3.5g 3.1g 1%
Iron 2.94mg 2.87mg 1%
Protein 8.8g 8.7g 0%
Net carbs 46.9g 41g N/A
Sugar 3.17g 0.53g N/A
Vitamin K 1.2µg 0.8µg 0%
Choline 14.6mg 14.6mg 0%
Monounsaturated fat 0.812g 0.932g 0%
Tryptophan 0.103mg 0.097mg 0%
Threonine 0.245mg 0.267mg 0%
Isoleucine 0.333mg 0.334mg 0%
Leucine 0.614mg 0.602mg 0%
Lysine 0.197mg 0.248mg 0%
Methionine 0.156mg 0.155mg 0%
Phenylalanine 0.433mg 0.422mg 0%
Valine 0.376mg 0.396mg 0%
Histidine 0.188mg 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 4% 50% 36% 2%
Protein: 8.8 g
Fats: 3.5 g
Carbs: 50.1 g
Water: 35.7 g
Other: 1.9 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 FatsFats +12.9%
Contains more OtherOther +47.4%
~equal in Protein ~8.7g
~equal in Carbs ~47.5g
~equal in Water ~37.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 63%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.812 g
Polyunsaturated fat: Poly. Fat 1.39 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 less Sat. FatSaturated fat -100%
Contains more Poly. FatPolyunsaturated fat +12.4%
Contains more Mono. FatMonounsaturated fat +14.8%

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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. Italian bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174913/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.