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  6. Protein bread vs. Pumpernickel bread

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.

Infographic

Protein bread vs Pumpernickel bread infographic
Infographic link

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 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
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 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%
~equal in Phosphorus ~178mg

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% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.327mg
~equal in Vitamin B5 ~0.404mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Protein bread Pumpernickel bread 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 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 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
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 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 -24%
Contains more Mono. FatMonounsaturated fat +409.3%
Contains more Poly. FatPolyunsaturated fat +22.6%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.