Pumpernickel bread vs. Bread stuffing — In-Depth Nutrition Comparison

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A recap on differences between pumpernickel bread and bread stuffing

Pumpernickel bread has more manganese, fiber, and copper; however, bread stuffing is higher in selenium, vitamin B1, folate, vitamin B3, iron, and vitamin B2.
Bread stuffing covers your daily selenium needs 43% more than pumpernickel bread.
Bread stuffing contains 2 times less manganese than pumpernickel bread. Pumpernickel bread contains 1.305mg of manganese, while bread stuffing contains 0.594mg.
Pumpernickel bread has less sodium.
The glycemic index of bread stuffing is higher.

Food varieties used in this article are Bread, pumpernickel and Bread stuffing, bread, dry mix.

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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.

Pumpernickel bread

Bread stuffing

Contains more MagnesiumMagnesium	+35%
Contains more CopperCopper	+20.6%
Contains more ZincZinc	+59.1%
Contains more PhosphorusPhosphorus	+26.2%
Contains less SodiumSodium	-57.6%
Contains more ManganeseManganese	+119.7%

Contains more CalciumCalcium	+42.6%
Contains more PotassiumPotassium	+18.3%
Contains more IronIron	+32.8%
Contains more SeleniumSelenium	+95.9%

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.

Pumpernickel bread

Bread stuffing

Contains more Vitamin B1Vitamin B1	+82.3%
Contains more Vitamin B2Vitamin B2	+32.5%
Contains more Vitamin B3Vitamin B3	+86.5%
Contains more Vitamin B6Vitamin B6	+20.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+37.5%
Contains more FolateFolate	+80.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~0.38mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.398mg

~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	24.5µg	48µg	43%
Sodium	596mg	1405mg	35%
Manganese	1.305mg	0.594mg	31%
Vitamin B1	0.327mg	0.596mg	22%
Folate	93µg	168µg	19%
Vitamin B3	3.091mg	5.766mg	17%
Fiber	6.5g	3.2g	13%
Iron	2.87mg	3.81mg	12%
Carbs	47.5g	76.2g	10%
Vitamin B2	0.305mg	0.404mg	8%
Calories	250kcal	386kcal	7%
Protein	8.7g	11g	5%
Zinc	1.48mg	0.93mg	5%
Phosphorus	178mg	141mg	5%
Copper	0.287mg	0.238mg	5%
Polyunsaturated fat	1.237g	0.713g	3%
Calcium	68mg	97mg	3%
Magnesium	54mg	40mg	3%
Vitamin B6	0.126mg	0.152mg	2%
Saturated fat	0.437g	0.845g	2%
Monounsaturated fat	0.932g	1.493g	1%
Vitamin B12	0µg	0.02µg	1%
Potassium	208mg	246mg	1%
Fats	3.1g	3.4g	0%
Net carbs	41g	73g	N/A
Cholesterol	0mg	1mg	0%
Sugar	0.53g	8.27g	N/A
Vitamin E	0.42mg	0.38mg	0%
Vitamin B5	0.404mg	0.398mg	0%
Vitamin K	0.8µg	1.1µg	0%
Choline	14.6mg	14.6mg	0%
Tryptophan	0.097mg	0.139mg	0%
Threonine	0.267mg	0.329mg	0%
Isoleucine	0.334mg	0.404mg	0%
Leucine	0.602mg	0.774mg	0%
Lysine	0.248mg	0.317mg	0%
Methionine	0.155mg	0.193mg	0%
Phenylalanine	0.422mg	0.553mg	0%
Valine	0.396mg	0.464mg	0%
Histidine	0.196mg	0.251mg	0%