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

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A recap on differences between pita bread and pumpernickel bread

  • Pita bread has more vitamin B1 and vitamin B3; however, pumpernickel bread is higher in manganese, fiber, copper, phosphorus, vitamin B6, magnesium, and zinc.
  • Pumpernickel bread covers your daily manganese needs 36% more than pita bread.
  • Pumpernickel bread contains 2 times less vitamin B1 than pita bread. Pita bread contains 0.599mg of vitamin B1, while pumpernickel bread contains 0.327mg.
  • The glycemic index of pita bread is higher.

Food varieties used in this article are Bread, pita, white, enriched and Bread, pumpernickel.

Infographic

Pita bread 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 19% 26% 11% 98% 56% 23% 42% 70% 63% 148%
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 +26.5%
Contains less SodiumSodium -10.1%
Contains more MagnesiumMagnesium +107.7%
Contains more PotassiumPotassium +73.3%
Contains more CopperCopper +70.8%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +83.5%
Contains more ManganeseManganese +171.3%
~equal in Iron ~2.87mg
~equal in Selenium ~24.5µg

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% 6% 0% 150% 75% 87% 24% 7.8% 0% 0.5% 80% 8%
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 +83.2%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more FolateFolate +15.1%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B6Vitamin B6 +270.6%
Contains more Vitamin KVitamin K +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.305mg
~equal in Vitamin B5 ~0.404mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Pita bread Pumpernickel bread DV% diff.
Manganese 0.481mg 1.305mg 36%
Vitamin B1 0.599mg 0.327mg 23%
Fiber 2.2g 6.5g 17%
Copper 0.168mg 0.287mg 13%
Phosphorus 97mg 178mg 12%
Vitamin B3 4.632mg 3.091mg 10%
Magnesium 26mg 54mg 7%
Vitamin B6 0.034mg 0.126mg 7%
Zinc 0.84mg 1.48mg 6%
Selenium 27.1µg 24.5µg 5%
Polyunsaturated fat 0.535g 1.237g 5%
Folate 107µg 93µg 4%
Carbs 55.7g 47.5g 3%
Potassium 120mg 208mg 3%
Sodium 536mg 596mg 3%
Fats 1.2g 3.1g 3%
Iron 2.62mg 2.87mg 3%
Vitamin B2 0.327mg 0.305mg 2%
Calcium 86mg 68mg 2%
Monounsaturated fat 0.105g 0.932g 2%
Saturated fat 0.166g 0.437g 1%
Vitamin K 0.2µg 0.8µg 1%
Calories 275kcal 250kcal 1%
Protein 9.1g 8.7g 1%
Vitamin E 0.3mg 0.42mg 1%
Net carbs 53.5g 41g N/A
Sugar 1.3g 0.53g N/A
Vitamin B5 0.397mg 0.404mg 0%
Choline 14.6mg 14.6mg 0%
Tryptophan 0.105mg 0.097mg 0%
Threonine 0.257mg 0.267mg 0%
Isoleucine 0.349mg 0.334mg 0%
Leucine 0.634mg 0.602mg 0%
Lysine 0.219mg 0.248mg 0%
Methionine 0.16mg 0.155mg 0%
Phenylalanine 0.446mg 0.422mg 0%
Valine 0.394mg 0.396mg 0%
Histidine 0.195mg 0.196mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 CarbsCarbs +17.3%
Contains more FatsFats +158.3%
Contains more WaterWater +18.1%
Contains more OtherOther +47.4%
~equal in Protein ~8.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 less Sat. FatSaturated fat -62%
Contains more Mono. FatMonounsaturated fat +787.6%
Contains more Poly. FatPolyunsaturated fat +131.2%

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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. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/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.