Protein bread vs. Pumpernickel bread — In-Depth Nutrition Comparison
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What are the differences between protein bread and pumpernickel bread?
- Protein bread is higher in iron, selenium, copper, vitamin B3, manganese, vitamin B2, folate, and calcium, yet pumpernickel bread is higher in fiber.
- Protein bread's daily need coverage for iron is 16% more.
- Protein bread has 2 times more calcium than pumpernickel bread. While protein bread has 124mg of calcium, pumpernickel bread has only 68mg.
- The amount of sodium in protein bread is lower.
- The glycemic index of pumpernickel bread is lower.
We used Bread, protein (includes gluten) and Bread, pumpernickel types in this article.
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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 | +20.4% |
| Contains more CalciumCalcium | +82.4% |
| Contains more PotassiumPotassium | +54.8% |
| Contains more IronIron | +44.6% |
| Contains more CopperCopper | +45.3% |
| Contains more ZincZinc | +23% |
| Contains less SodiumSodium | -32.2% |
| Contains more ManganeseManganese | +12.8% |
| Contains more SeleniumSelenium | +34.3% |
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 B2Vitamin B2 | +29.2% |
| Contains more Vitamin B3Vitamin B3 | +38.8% |
| Contains more Vitamin KVitamin K | +62.5% |
| Contains more FolateFolate | +24.7% |
| Contains more CholineCholine | +28.1% |
| Contains more Vitamin EVitamin E | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +77.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.1 g
Fats:
2.2 g
Carbs:
43.8 g
Water:
40 g
Other:
1.9 g
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
| Contains more ProteinProtein | +39.1% |
| Contains more FatsFats | +40.9% |
| Contains more OtherOther | +47.4% |
~equal in
Carbs
~47.5g
~equal in
Water
~37.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.332 g
Monounsaturated fat:
Mono. Fat
0.183 g
Polyunsaturated fat:
Poly. Fat
1.009 g
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 | -24% |
| Contains more Mono. FatMonounsaturated fat | +409.3% |
| Contains more Poly. FatPolyunsaturated fat | +22.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 4.15mg | 2.87mg | 16% |
| Selenium | 32.9µg | 24.5µg | 15% |
| Copper | 0.417mg | 0.287mg | 14% |
| Fiber | 3g | 6.5g | 14% |
| Sodium | 404mg | 596mg | 8% |
| Vitamin B3 | 4.289mg | 3.091mg | 7% |
| Protein | 12.1g | 8.7g | 7% |
| Manganese | 1.472mg | 1.305mg | 7% |
| Vitamin B2 | 0.394mg | 0.305mg | 7% |
| Folate | 116µg | 93µg | 6% |
| Calcium | 124mg | 68mg | 6% |
| Vitamin B6 | 0.071mg | 0.126mg | 4% |
| Potassium | 322mg | 208mg | 3% |
| Zinc | 1.82mg | 1.48mg | 3% |
| Magnesium | 65mg | 54mg | 3% |
| Vitamin B1 | 0.36mg | 0.327mg | 3% |
| Monounsaturated fat | 0.183g | 0.932g | 2% |
| Polyunsaturated fat | 1.009g | 1.237g | 2% |
| Phosphorus | 185mg | 178mg | 1% |
| Choline | 18.7mg | 14.6mg | 1% |
| Carbs | 43.8g | 47.5g | 1% |
| Fats | 2.2g | 3.1g | 1% |
| Calories | 245kcal | 250kcal | 0% |
| Net carbs | 40.8g | 41g | N/A |
| Sugar | 1.44g | 0.53g | N/A |
| Vitamin E | 0.36mg | 0.42mg | 0% |
| Vitamin B5 | 0.42mg | 0.404mg | 0% |
| Vitamin K | 1.3µg | 0.8µg | 0% |
| Saturated fat | 0.332g | 0.437g | 0% |
| Tryptophan | 0.148mg | 0.097mg | 0% |
| Threonine | 0.366mg | 0.267mg | 0% |
| Isoleucine | 0.471mg | 0.334mg | 0% |
| Leucine | 0.858mg | 0.602mg | 0% |
| Lysine | 0.372mg | 0.248mg | 0% |
| Methionine | 0.199mg | 0.155mg | 0% |
| Phenylalanine | 0.596mg | 0.422mg | 0% |
| Valine | 0.518mg | 0.396mg | 0% |
| Histidine | 0.271mg | 0.196mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
27%
Minerals Daily Need Coverage Score
96%
78%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 0.91g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Protein bread contains less Sodium (difference - 192mg)
Which food is lower in Saturated fat?
Protein bread is lower in Saturated fat (difference - 0.105g)
Which food is richer in minerals?
Protein bread is relatively richer in minerals
Which food is richer in vitamins?
Protein bread is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)