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  6. Pumpernickel bread vs. Wheat Bread

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

Pumpernickel bread vs Wheat 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 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more CopperCopper +44.9%
Contains more CalciumCalcium +142.6%
Contains more IronIron +42.5%
Contains more SeleniumSelenium +36.3%
~equal in Magnesium ~59mg
~equal in Potassium ~223mg
~equal in Zinc ~1.47mg
~equal in Phosphorus ~188mg
~equal in Sodium ~601mg
~equal in Manganese ~1.377mg

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% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Wheat Bread DV% diff.
Vitamin B3 3.091mg 6.25mg 20%
Selenium 24.5µg 33.4µg 16%
Iron 2.87mg 4.09mg 15%
Calcium 68mg 165mg 10%
Copper 0.287mg 0.198mg 10%
Protein 8.7g 12.96g 9%
Vitamin B1 0.327mg 0.439mg 9%
Fiber 6.5g 4.7g 7%
Vitamin B2 0.305mg 0.382mg 6%
Vitamin K 0.8µg 5.7µg 4%
Manganese 1.305mg 1.377mg 3%
Polyunsaturated fat 1.237g 1.72g 3%
Saturated fat 0.437g 0.989g 3%
Calories 250kcal 313kcal 3%
Carbs 47.5g 55.77g 3%
Vitamin B6 0.126mg 0.153mg 2%
Fats 3.1g 4.27g 2%
Folate 93µg 86µg 2%
Phosphorus 178mg 188mg 1%
Vitamin E 0.42mg 0.24mg 1%
Choline 14.6mg 22.1mg 1%
Magnesium 54mg 59mg 1%
Vitamin B5 0.404mg 0.456mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 41g 51.07g N/A
Potassium 208mg 223mg 0%
Sugar 0.53g 6.42g N/A
Zinc 1.48mg 1.47mg 0%
Sodium 596mg 601mg 0%
Monounsaturated fat 0.932g 1.019g 0%
Tryptophan 0.097mg 0.092mg 0%
Threonine 0.267mg 0.299mg 0%
Isoleucine 0.334mg 0.258mg 0%
Leucine 0.602mg 0.461mg 0%
Lysine 0.248mg 0.215mg 0%
Methionine 0.155mg 0.105mg 0%
Phenylalanine 0.422mg 0.315mg 0%
Valine 0.396mg 0.31mg 0%
Histidine 0.196mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 4% 56% 24% 3%
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
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
27% 27% 46%
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

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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. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.