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  6. Pancake vs. Pumpernickel bread

Pancake vs. Pumpernickel bread — In-Depth Nutrition Comparison

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What are the differences between pancake and pumpernickel bread?

  • Pancake is higher in calcium and vitamin B12, yet pumpernickel bread is higher in manganese, copper, selenium, folate, iron, vitamin B1, and vitamin B3.
  • Pumpernickel bread's daily need coverage for manganese is 48% more.
  • The glycemic index of pumpernickel bread is lower.

We used Pancakes, plain, prepared from recipe and Bread, pumpernickel types in this article.

Infographic

Pancake vs Pumpernickel bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 CalciumCalcium +222.1%
Contains less SodiumSodium -26.3%
Contains more MagnesiumMagnesium +237.5%
Contains more PotassiumPotassium +57.6%
Contains more IronIron +59.4%
Contains more CopperCopper +485.7%
Contains more ZincZinc +164.3%
Contains more PhosphorusPhosphorus +11.9%
Contains more ManganeseManganese +552.5%
Contains more SeleniumSelenium +64.4%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +62.7%
Contains more Vitamin B3Vitamin B3 +97.3%
Contains more Vitamin B6Vitamin B6 +173.9%
Contains more FolateFolate +144.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.305mg
~equal in Vitamin B5 ~0.404mg

All nutrients comparison - raw data values

Nutrient Pancake Pumpernickel bread DV% diff.
Manganese 0.2mg 1.305mg 48%
Copper 0.049mg 0.287mg 26%
Fiber 6.5g 26%
Polyunsaturated fat 4.447g 1.237g 21%
Cholesterol 59mg 0mg 20%
Selenium 14.9µg 24.5µg 17%
Calcium 219mg 68mg 15%
Folate 38µg 93µg 14%
Iron 1.8mg 2.87mg 13%
Vitamin B1 0.201mg 0.327mg 11%
Fats 9.7g 3.1g 10%
Vitamin B3 1.567mg 3.091mg 10%
Vitamin B12 0.22µg 0µg 9%
Magnesium 16mg 54mg 9%
Zinc 0.56mg 1.48mg 8%
Saturated fat 2.122g 0.437g 8%
Sodium 439mg 596mg 7%
Carbs 28.3g 47.5g 6%
Vitamin B6 0.046mg 0.126mg 6%
Vitamin A 54µg 0µg 6%
Protein 6.4g 8.7g 5%
Monounsaturated fat 2.474g 0.932g 4%
Choline 14.6mg 3%
Vitamin E 0.42mg 3%
Phosphorus 159mg 178mg 3%
Vitamin B2 0.281mg 0.305mg 2%
Potassium 132mg 208mg 2%
Calories 227kcal 250kcal 1%
Vitamin K 0.8µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 41g N/A
Sugar 0.53g N/A
Vitamin B5 0.405mg 0.404mg 0%
Tryptophan 0.08mg 0.097mg 0%
Threonine 0.237mg 0.267mg 0%
Isoleucine 0.297mg 0.334mg 0%
Leucine 0.513mg 0.602mg 0%
Lysine 0.321mg 0.248mg 0%
Methionine 0.147mg 0.155mg 0%
Phenylalanine 0.319mg 0.422mg 0%
Valine 0.335mg 0.396mg 0%
Histidine 0.152mg 0.196mg 0%
Omega-3 - DHA 0.005g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +212.9%
Contains more WaterWater +39.6%
Contains more ProteinProtein +35.9%
Contains more CarbsCarbs +67.8%
~equal in Other ~2.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +165.5%
Contains more Poly. FatPolyunsaturated fat +259.5%
Contains less Sat. FatSaturated fat -79.4%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.