Oats vs. Pumpernickel bread — In-Depth Nutrition Comparison
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Important differences between oats and pumpernickel bread
- Pumpernickel bread has less manganese, phosphorus, copper, vitamin B1, magnesium, iron, zinc, vitamin B5, and fiber.
- Oats' daily need coverage for manganese is 157% more.
- Oats have 3 times more vitamin B5 than pumpernickel bread. Oats have 1.349mg of vitamin B5, while pumpernickel bread has 0.404mg.
- Oats are lower in sodium.
The food varieties used in the comparison are Oats 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.
| Contains more MagnesiumMagnesium | +227.8% |
| Contains more PotassiumPotassium | +106.3% |
| Contains more IronIron | +64.5% |
| Contains more CopperCopper | +118.1% |
| Contains more ZincZinc | +168.2% |
| Contains more PhosphorusPhosphorus | +193.8% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +276.7% |
| Contains more CalciumCalcium | +25.9% |
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 | +133.3% |
| Contains more Vitamin B5Vitamin B5 | +233.9% |
| Contains more Vitamin B2Vitamin B2 | +119.4% |
| Contains more Vitamin B3Vitamin B3 | +221.6% |
| Contains more FolateFolate | +66.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 1.305mg | 157% |
| Phosphorus | 523mg | 178mg | 49% |
| Selenium | 24.5µg | 45% | |
| Copper | 0.626mg | 0.287mg | 38% |
| Vitamin B1 | 0.763mg | 0.327mg | 36% |
| Magnesium | 177mg | 54mg | 29% |
| Sodium | 2mg | 596mg | 26% |
| Iron | 4.72mg | 2.87mg | 23% |
| Zinc | 3.97mg | 1.48mg | 23% |
| Vitamin B5 | 1.349mg | 0.404mg | 19% |
| Protein | 16.89g | 8.7g | 16% |
| Fiber | 10.6g | 6.5g | 16% |
| Vitamin B2 | 0.139mg | 0.305mg | 13% |
| Vitamin B3 | 0.961mg | 3.091mg | 13% |
| Polyunsaturated fat | 2.535g | 1.237g | 9% |
| Folate | 56µg | 93µg | 9% |
| Calories | 389kcal | 250kcal | 7% |
| Potassium | 429mg | 208mg | 7% |
| Fats | 6.9g | 3.1g | 6% |
| Carbs | 66.27g | 47.5g | 6% |
| Saturated fat | 1.217g | 0.437g | 4% |
| Vitamin E | 0.42mg | 3% | |
| Choline | 14.6mg | 3% | |
| Monounsaturated fat | 2.178g | 0.932g | 3% |
| Vitamin K | 0.8µg | 1% | |
| Vitamin B6 | 0.119mg | 0.126mg | 1% |
| Calcium | 54mg | 68mg | 1% |
| Net carbs | 55.67g | 41g | N/A |
| Sugar | 0.53g | N/A | |
| Tryptophan | 0.234mg | 0.097mg | 0% |
| Threonine | 0.575mg | 0.267mg | 0% |
| Isoleucine | 0.694mg | 0.334mg | 0% |
| Leucine | 1.284mg | 0.602mg | 0% |
| Lysine | 0.701mg | 0.248mg | 0% |
| Methionine | 0.312mg | 0.155mg | 0% |
| Phenylalanine | 0.895mg | 0.422mg | 0% |
| Valine | 0.937mg | 0.396mg | 0% |
| Histidine | 0.405mg | 0.196mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
| Contains more ProteinProtein | +94.1% |
| Contains more FatsFats | +122.6% |
| Contains more CarbsCarbs | +39.5% |
| Contains more WaterWater | +361.1% |
| Contains more OtherOther | +62.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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 | +133.7% |
| Contains more Poly. FatPolyunsaturated fat | +104.9% |
| Contains less Sat. FatSaturated fat | -64.1% |
