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  6. Pumpernickel bread vs. Bread, whole-wheat, commercially prepared

Pumpernickel bread vs. Bread, whole-wheat, commercially prepared — In-Depth Nutrition Comparison

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How are pumpernickel bread and bread, whole-wheat, commercially prepared different?

  • Pumpernickel bread is higher in folate, vitamin B2, and copper; however, bread, whole-wheat, commercially prepared is richer in manganese, vitamin E, calcium, vitamin B3, vitamin B6, and vitamin K.
  • Daily need coverage for manganese for bread, whole-wheat, commercially prepared is 38% higher.
  • Pumpernickel bread contains 2 times more folate than bread, whole-wheat, commercially prepared. While pumpernickel bread contains 93µg of folate, bread, whole-wheat, commercially prepared contains only 42µg.
  • Bread, whole-wheat, commercially prepared has less sodium.

Bread, pumpernickel and Bread, whole-wheat, commercially prepared are the varieties used in this article.

Infographic

Pumpernickel bread vs Bread, whole-wheat, commercially prepared 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.
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 54% 48% 22% 93% 76% 48% 91% 59% 284% 140%
Contains more IronIron +16.2%
Contains more CopperCopper +26.4%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +136.8%
Contains more PotassiumPotassium +22.1%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +19.1%
Contains less SodiumSodium -23.7%
Contains more ManganeseManganese +66.6%
~equal in Selenium ~25.7µg

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% 0% 53% 0% 99% 39% 83% 39% 50% 0% 20% 32% 15%
Contains more Vitamin B2Vitamin B2 +82.6%
Contains more FolateFolate +121.4%
Contains more Vitamin EVitamin E +533.3%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +43.6%
Contains more Vitamin B5Vitamin B5 +59.9%
Contains more Vitamin B6Vitamin B6 +70.6%
Contains more Vitamin KVitamin K +875%
Contains more CholineCholine +86.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Bread, whole-wheat, commercially prepared DV% diff.
Manganese 1.305mg 2.174mg 38%
Vitamin E 0.42mg 2.66mg 15%
Folate 93µg 42µg 13%
Starch 28.73g 12%
Vitamin B2 0.305mg 0.167mg 11%
Calcium 68mg 161mg 9%
Protein 8.7g 12.45g 8%
Vitamin B3 3.091mg 4.438mg 8%
Vitamin B6 0.126mg 0.215mg 7%
Copper 0.287mg 0.227mg 7%
Sodium 596mg 455mg 6%
Vitamin K 0.8µg 7.8µg 6%
Vitamin B1 0.327mg 0.394mg 6%
Vitamin B5 0.404mg 0.646mg 5%
Phosphorus 178mg 212mg 5%
Iron 2.87mg 2.47mg 5%
Magnesium 54mg 75mg 5%
Zinc 1.48mg 1.77mg 3%
Fructose 2.21g 3%
Fiber 6.5g 6g 2%
Selenium 24.5µg 25.7µg 2%
Polyunsaturated fat 1.237g 1.592g 2%
Carbs 47.5g 42.71g 2%
Choline 14.6mg 27.2mg 2%
Saturated fat 0.437g 0.722g 1%
Potassium 208mg 254mg 1%
Fats 3.1g 3.5g 1%
Monounsaturated fat 0.932g 0.62g 1%
Calories 250kcal 252kcal 0%
Net carbs 41g 36.71g N/A
Sugar 0.53g 4.34g N/A
Trans fat 0.02g N/A
Tryptophan 0.097mg 0%
Threonine 0.267mg 0%
Isoleucine 0.334mg 0%
Leucine 0.602mg 0%
Lysine 0.248mg 0%
Methionine 0.155mg 0%
Phenylalanine 0.422mg 0%
Valine 0.396mg 0%
Histidine 0.196mg 0%
Omega-3 - ALA 0.137g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.441g 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
12% 4% 43% 39% 2%
Protein: 12.45 g
Fats: 3.5 g
Carbs: 42.71 g
Water: 39.01 g
Other: 2.33 g
Contains more CarbsCarbs +11.2%
Contains more OtherOther +20.2%
Contains more ProteinProtein +43.1%
Contains more FatsFats +12.9%
~equal in Water ~39.01g

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
25% 21% 54%
Saturated fat: Sat. Fat 0.722 g
Monounsaturated fat: Mono. Fat 0.62 g
Polyunsaturated fat: Poly. Fat 1.592 g
Contains less Sat. FatSaturated fat -39.5%
Contains more Mono. FatMonounsaturated fat +50.3%
Contains more Poly. FatPolyunsaturated fat +28.7%

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. Bread, whole-wheat, commercially prepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172688/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.