Pumpernickel bread vs. Wheat Bread — In-Depth Nutrition Comparison
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How are pumpernickel bread and wheat Bread different?
- Pumpernickel bread is higher in copper and fiber; however, wheat Bread is richer in vitamin B3, selenium, iron, calcium, vitamin B1, and vitamin B2.
- Daily need coverage for vitamin B3 for wheat Bread is 20% higher.
- Pumpernickel bread has less sugar.
- Pumpernickel bread has a lower glycemic index (49) than wheat Bread (60).
Bread, pumpernickel and Bread, wheat, toasted are the varieties used in this article.
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.
| Contains more CopperCopper | +44.9% |
| Contains more CalciumCalcium | +142.6% |
| Contains more IronIron | +42.5% |
| Contains more SeleniumSelenium | +36.3% |
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 EVitamin E | +75% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +34.3% |
| Contains more Vitamin B2Vitamin B2 | +25.2% |
| Contains more Vitamin B3Vitamin B3 | +102.2% |
| Contains more Vitamin B5Vitamin B5 | +12.9% |
| Contains more Vitamin B6Vitamin B6 | +21.4% |
| Contains more Vitamin KVitamin K | +612.5% |
| Contains more CholineCholine | +51.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Protein:
12.96 g
Fats:
4.27 g
Carbs:
55.77 g
Water:
24.23 g
Other:
2.77 g
| Contains more WaterWater | +56.4% |
| Contains more ProteinProtein | +49% |
| Contains more FatsFats | +37.7% |
| Contains more CarbsCarbs | +17.4% |
~equal in
Other
~2.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.437 g
Monounsaturated fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
Saturated Fat:
Sat. Fat
0.989 g
Monounsaturated fat:
Mono. Fat
1.019 g
Polyunsaturated fat:
Poly. Fat
1.72 g
| Contains less Sat. FatSaturated Fat | -55.8% |
| Contains more Poly. FatPolyunsaturated fat | +39% |
~equal in
Monounsaturated fat
~1.019g
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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 250kcal | 313kcal |
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| Protein | 8.7g | 12.96g |
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| Fats | 3.1g | 4.27g |
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| Vitamin C | 0mg | 0.2mg |
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| Net carbs | 41g | 51.07g |
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| Carbs | 47.5g | 55.77g |
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| Magnesium | 54mg | 59mg |
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| Calcium | 68mg | 165mg |
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| Potassium | 208mg | 223mg |
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| Iron | 2.87mg | 4.09mg |
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| Sugar | 0.53g | 6.42g |
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| Fiber | 6.5g | 4.7g |
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| Copper | 0.287mg | 0.198mg |
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| Zinc | 1.48mg | 1.47mg |
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| Phosphorus | 178mg | 188mg |
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| Sodium | 596mg | 601mg |
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| Vitamin E | 0.42mg | 0.24mg |
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| Manganese | 1.305mg | 1.377mg |
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| Selenium | 24.5µg | 33.4µg |
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| Vitamin B1 | 0.327mg | 0.439mg |
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| Vitamin B2 | 0.305mg | 0.382mg |
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| Vitamin B3 | 3.091mg | 6.25mg |
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| Vitamin B5 | 0.404mg | 0.456mg |
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| Vitamin B6 | 0.126mg | 0.153mg |
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| Vitamin K | 0.8µg | 5.7µg |
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| Folate | 93µg | 86µg |
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| Choline | 14.6mg | 22.1mg |
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| Saturated Fat | 0.437g | 0.989g |
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| Monounsaturated fat | 0.932g | 1.019g |
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| Polyunsaturated fat | 1.237g | 1.72g |
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| Tryptophan | 0.097mg | 0.092mg |
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| Threonine | 0.267mg | 0.299mg |
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| Isoleucine | 0.334mg | 0.258mg |
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| Leucine | 0.602mg | 0.461mg |
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| Lysine | 0.248mg | 0.215mg |
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| Methionine | 0.155mg | 0.105mg |
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| Phenylalanine | 0.422mg | 0.315mg |
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| Valine | 0.396mg | 0.31mg |
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| Histidine | 0.196mg | 0.15mg |
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| Omega-3 - ALA | 0.161g |
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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
27%
36%
Minerals Daily Need Coverage Score
78%
89%
Comparison summary
Which food is richer in minerals?
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 5.89g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Pumpernickel bread is lower in Saturated Fat (difference - 0.552g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 11)
Which food is cheaper?
Pumpernickel bread is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)