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  6. Navajo frybread vs. Pumpernickel bread

Navajo frybread vs. Pumpernickel bread — In-Depth Nutrition Comparison

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What are the main differences between navajo frybread and pumpernickel bread?

  • Navajo frybread is richer in iron, vitamin B3, and vitamin B1, yet pumpernickel bread is richer in manganese, copper, selenium, zinc, and magnesium.
  • Pumpernickel bread's daily need coverage for manganese is 44% higher.
  • Navajo frybread has 11 times more saturated fat than pumpernickel bread. Navajo frybread has 4.621g of saturated fat, while pumpernickel bread has 0.437g.
  • Pumpernickel bread has a lower glycemic index than navajo frybread.

We used Frybread, made with lard (Navajo) and Bread, pumpernickel types in this comparison.

Infographic

Navajo frybread vs Pumpernickel bread infographic
Infographic link

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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
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 IronIron +40.8%
Contains less SodiumSodium -44.8%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +19.3%
Contains more PotassiumPotassium +170.1%
Contains more CopperCopper +215.4%
Contains more ZincZinc +322.9%
Contains more PhosphorusPhosphorus +44.7%
Contains more ManganeseManganese +339.4%
Contains more SeleniumSelenium +31.7%

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% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
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 +31.5%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more FolateFolate +31.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B5Vitamin B5 +146.3%
Contains more Vitamin B6Vitamin B6 +231.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.8µg

All nutrients comparison - raw data values

Nutrient Navajo frybread Pumpernickel bread DV% diff.
Manganese 0.297mg 1.305mg 44%
Fiber 6.5g 26%
Copper 0.091mg 0.287mg 22%
Saturated fat 4.621g 0.437g 19%
Starch 42.85g 18%
Iron 4.04mg 2.87mg 15%
Fats 12.22g 3.1g 14%
Sodium 329mg 596mg 12%
Selenium 18.6µg 24.5µg 11%
Zinc 0.35mg 1.48mg 10%
Vitamin B3 4.603mg 3.091mg 9%
Vitamin B1 0.43mg 0.327mg 9%
Magnesium 18mg 54mg 9%
Monounsaturated fat 4.411g 0.932g 9%
Phosphorus 123mg 178mg 8%
Vitamin B6 0.038mg 0.126mg 7%
Folate 122µg 93µg 7%
Vitamin B2 0.217mg 0.305mg 7%
Vitamin B5 0.164mg 0.404mg 5%
Protein 6.69g 8.7g 4%
Calories 330kcal 250kcal 4%
Potassium 77mg 208mg 4%
Vitamin E 0mg 0.42mg 3%
Choline 14.6mg 3%
Cholesterol 7mg 0mg 2%
Calcium 57mg 68mg 1%
Polyunsaturated fat 1.055g 1.237g 1%
Carbs 48.26g 47.5g 0%
Net carbs 48.26g 41g N/A
Sugar 2.03g 0.53g N/A
Vitamin K 0.8µg 0.8µg 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%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 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 +294.2%
Contains more ProteinProtein +30%
Contains more WaterWater +20.1%
Contains more OtherOther +122.2%
~equal in Carbs ~47.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 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 more Mono. FatMonounsaturated fat +373.3%
Contains less Sat. FatSaturated fat -90.5%
Contains more Poly. FatPolyunsaturated fat +17.3%

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.