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

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Differences between oat bread and pumpernickel bread

Oat bread has more vitamin B1, vitamin B3, and selenium, while pumpernickel bread has more manganese, copper, fiber, zinc, and phosphorus.
Pumpernickel bread's daily need coverage for manganese is 23% higher.
Pumpernickel bread contains 2 times less vitamin B3 than oat bread. Oat bread contains 4.831mg of vitamin B3, while pumpernickel bread contains 3.091mg.
The amount of sodium in oat bread is lower.
Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of oat bread is 64.

The food types used in this comparison are Bread, oat bran 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.

Oat bread

Pumpernickel bread

Contains less SodiumSodium	-40.8%
Contains more SeleniumSelenium	+22.4%

Contains more MagnesiumMagnesium	+54.3%
Contains more PotassiumPotassium	+41.5%
Contains more CopperCopper	+112.6%
Contains more ZincZinc	+66.3%
Contains more PhosphorusPhosphorus	+26.2%
Contains more ManganeseManganese	+67.5%

~equal in Calcium ~68mg

~equal in Iron ~2.87mg

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.

Oat bread

Pumpernickel bread

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+54.1%
Contains more Vitamin B2Vitamin B2	+13.4%
Contains more Vitamin B3Vitamin B3	+56.3%
Contains more Vitamin B5Vitamin B5	+43.8%
Contains more Vitamin KVitamin K	+50%
Contains more CholineCholine	+28.1%

Contains more Vitamin B6Vitamin B6	+72.6%
Contains more FolateFolate	+14.8%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.42mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.779mg	1.305mg	23%
Copper	0.135mg	0.287mg	17%
Vitamin B1	0.504mg	0.327mg	15%
Vitamin B3	4.831mg	3.091mg	11%
Sodium	353mg	596mg	11%
Selenium	30µg	24.5µg	10%
Fiber	4.5g	6.5g	8%
Phosphorus	141mg	178mg	5%
Magnesium	35mg	54mg	5%
Zinc	0.89mg	1.48mg	5%
Vitamin B5	0.581mg	0.404mg	4%
Vitamin B6	0.073mg	0.126mg	4%
Carbs	39.8g	47.5g	3%
Iron	3.12mg	2.87mg	3%
Folate	81µg	93µg	3%
Protein	10.4g	8.7g	3%
Vitamin B2	0.346mg	0.305mg	3%
Polyunsaturated fat	1.694g	1.237g	3%
Fats	4.4g	3.1g	2%
Potassium	147mg	208mg	2%
Monounsaturated fat	1.59g	0.932g	2%
Saturated fat	0.697g	0.437g	1%
Choline	18.7mg	14.6mg	1%
Calories	236kcal	250kcal	1%
Net carbs	35.3g	41g	N/A
Calcium	65mg	68mg	0%
Sugar	7.7g	0.53g	N/A
Vitamin E	0.44mg	0.42mg	0%
Vitamin A	2µg	0µg	0%
Vitamin K	1.2µg	0.8µg	0%
Tryptophan	0.131mg	0.097mg	0%
Threonine	0.299mg	0.267mg	0%
Isoleucine	0.399mg	0.334mg	0%
Leucine	0.733mg	0.602mg	0%
Lysine	0.297mg	0.248mg	0%
Methionine	0.179mg	0.155mg	0%
Phenylalanine	0.518mg	0.422mg	0%
Valine	0.461mg	0.396mg	0%
Histidine	0.225mg	0.196mg	0%