Matzo vs. Pumpernickel bread — In-Depth Nutrition Comparison
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Differences between matzo and pumpernickel bread
- Matzo has more selenium, while pumpernickel bread has more manganese, copper, folate, fiber, phosphorus, zinc, magnesium, and calcium.
- Pumpernickel bread's daily need coverage for manganese is 28% higher.
- Pumpernickel bread contains 2 times less selenium than matzo. Matzo contains 36.9µg of selenium, while pumpernickel bread contains 24.5µg.
The food types used in this comparison are Crackers, matzo, plain 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 less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +50.6% |
| Contains more MagnesiumMagnesium | +116% |
| Contains more CalciumCalcium | +423.1% |
| Contains more PotassiumPotassium | +85.7% |
| Contains more CopperCopper | +378.3% |
| Contains more ZincZinc | +117.6% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more ManganeseManganese | +100.8% |
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 more Vitamin B1Vitamin B1 | +18.3% |
| Contains more Vitamin B3Vitamin B3 | +25.9% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more FolateFolate | +447.1% |
| Contains more CholineCholine | +35.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.65mg | 1.305mg | 28% |
| Sodium | 0mg | 596mg | 26% |
| Copper | 0.06mg | 0.287mg | 25% |
| Selenium | 36.9µg | 24.5µg | 23% |
| Folate | 17µg | 93µg | 19% |
| Fiber | 3g | 6.5g | 14% |
| Phosphorus | 89mg | 178mg | 13% |
| Carbs | 83.7g | 47.5g | 12% |
| Zinc | 0.68mg | 1.48mg | 7% |
| Calories | 395kcal | 250kcal | 7% |
| Magnesium | 25mg | 54mg | 7% |
| Calcium | 13mg | 68mg | 6% |
| Vitamin B1 | 0.387mg | 0.327mg | 5% |
| Vitamin B3 | 3.892mg | 3.091mg | 5% |
| Iron | 3.16mg | 2.87mg | 4% |
| Polyunsaturated fat | 0.603g | 1.237g | 4% |
| Potassium | 112mg | 208mg | 3% |
| Fats | 1.4g | 3.1g | 3% |
| Protein | 10g | 8.7g | 3% |
| Monounsaturated fat | 0.127g | 0.932g | 2% |
| Vitamin E | 0.06mg | 0.42mg | 2% |
| Saturated fat | 0.226g | 0.437g | 1% |
| Choline | 10.8mg | 14.6mg | 1% |
| Vitamin B2 | 0.291mg | 0.305mg | 1% |
| Vitamin B6 | 0.115mg | 0.126mg | 1% |
| Vitamin B5 | 0.443mg | 0.404mg | 1% |
| Net carbs | 80.7g | 41g | N/A |
| Sugar | 0.29g | 0.53g | N/A |
| Vitamin K | 0.3µg | 0.8µg | 0% |
| Tryptophan | 0.116mg | 0.097mg | 0% |
| Threonine | 0.267mg | 0.267mg | 0% |
| Isoleucine | 0.371mg | 0.334mg | 0% |
| Leucine | 0.692mg | 0.602mg | 0% |
| Lysine | 0.193mg | 0.248mg | 0% |
| Methionine | 0.176mg | 0.155mg | 0% |
| Phenylalanine | 0.494mg | 0.422mg | 0% |
| Valine | 0.42mg | 0.396mg | 0% |
| Histidine | 0.213mg | 0.196mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10 g
Fats:
1.4 g
Carbs:
83.7 g
Water:
4.3 g
Other:
0.6 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
| Contains more ProteinProtein | +14.9% |
| Contains more CarbsCarbs | +76.2% |
| Contains more FatsFats | +121.4% |
| Contains more WaterWater | +781.4% |
| Contains more OtherOther | +366.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.127 g
Polyunsaturated fat:
Poly. Fat
0.603 g
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 | -48.3% |
| Contains more Mono. FatMonounsaturated fat | +633.9% |
| Contains more Poly. FatPolyunsaturated fat | +105.1% |
