Naan vs. Pumpernickel bread — In-Depth Nutrition Comparison

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Differences between naan and pumpernickel bread

Naan has more vitamin E, while pumpernickel bread has more selenium, folate, copper, iron, vitamin B1, vitamin B2, and fiber.
Pumpernickel bread's daily need coverage for selenium is 24% higher.
Pumpernickel bread contains 7 times less saturated fat than naan. Naan contains 2.907g of saturated fat, while pumpernickel bread contains 0.437g.
Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of naan is 71.

The food types used in this comparison are Bread, naan, whole wheat, commercially prepared, refrigerated 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.

Naan

Pumpernickel bread

Contains more MagnesiumMagnesium	+25.9%
Contains less SodiumSodium	-21.6%

Contains more CalciumCalcium	+15.3%
Contains more PotassiumPotassium	+12.4%
Contains more IronIron	+65.9%
Contains more CopperCopper	+81.6%
Contains more ZincZinc	+19.4%
Contains more SeleniumSelenium	+114.9%

~equal in Phosphorus ~178mg

~equal in Manganese ~1.305mg

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.

Naan

Pumpernickel bread

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+214.3%
Contains more Vitamin B3Vitamin B3	+15.8%
Contains more Vitamin KVitamin K	+312.5%

Contains more Vitamin B1Vitamin B1	+85.8%
Contains more Vitamin B2Vitamin B2	+69.4%
Contains more FolateFolate	+481.3%
Contains more CholineCholine	+44.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.126mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	11.4µg	24.5µg	24%
Folate	16µg	93µg	19%
Starch	36g		15%
Iron	1.73mg	2.87mg	14%
Copper	0.158mg	0.287mg	14%
Vitamin B1	0.176mg	0.327mg	13%
Saturated fat	2.907g	0.437g	11%
Vitamin B2	0.18mg	0.305mg	10%
Vitamin B5		0.404mg	8%
Fiber	4.8g	6.5g	7%
Sodium	467mg	596mg	6%
Fats	6.7g	3.1g	6%
Vitamin E	1.32mg	0.42mg	6%
Manganese	1.4mg	1.305mg	4%
Magnesium	68mg	54mg	3%
Vitamin B3	3.58mg	3.091mg	3%
Monounsaturated fat	1.946g	0.932g	3%
Protein	10.2g	8.7g	3%
Vitamin K	3.3µg	0.8µg	2%
Calories	286kcal	250kcal	2%
Zinc	1.24mg	1.48mg	2%
Fructose	0.8g		1%
Potassium	185mg	208mg	1%
Phosphorus	188mg	178mg	1%
Calcium	59mg	68mg	1%
Choline	10.1mg	14.6mg	1%
Net carbs	41.41g	41g	N/A
Carbs	46.21g	47.5g	0%
Cholesterol	1mg	0mg	0%
Sugar	3.4g	0.53g	N/A
Vitamin A	2µg	0µg	0%
Vitamin B6	0.128mg	0.126mg	0%
Polyunsaturated fat	1.258g	1.237g	0%
Tryptophan		0.097mg	0%
Threonine		0.267mg	0%
Isoleucine		0.334mg	0%
Leucine		0.602mg	0%
Lysine		0.248mg	0%
Methionine		0.155mg	0%
Phenylalanine		0.422mg	0%
Valine		0.396mg	0%
Histidine		0.196mg	0%