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Pumpernickel bread vs. Chocolate cake — In-Depth Nutrition Comparison

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A recap on differences between pumpernickel bread and chocolate cake

  • Pumpernickel bread has more manganese, selenium, fiber, folate, iron, and vitamin B1; however, chocolate cake is higher in choline.
  • Pumpernickel bread covers your daily manganese needs 45% more than chocolate cake.
  • Chocolate cake contains 4 times less fiber than pumpernickel bread. Pumpernickel bread contains 6.5g of fiber, while chocolate cake contains 1.6g.
  • Chocolate cake has less sodium.

Food varieties used in this article are Bread, pumpernickel and Cake, chocolate, prepared from recipe without frosting.

Infographic

Pumpernickel bread vs Chocolate cake 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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more MagnesiumMagnesium +68.8%
Contains more CalciumCalcium +13.3%
Contains more PotassiumPotassium +48.6%
Contains more IronIron +78.3%
Contains more CopperCopper +38.6%
Contains more ZincZinc +114.5%
Contains more PhosphorusPhosphorus +67.9%
Contains more ManganeseManganese +366.1%
Contains more SeleniumSelenium +105.9%
Contains less SodiumSodium -47.1%

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% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +131.9%
Contains more Vitamin B2Vitamin B2 +43.2%
Contains more Vitamin B3Vitamin B3 +171.9%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more Vitamin B6Vitamin B6 +207.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +244.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +779.5%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg

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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more ProteinProtein +64.2%
Contains more WaterWater +55.3%
Contains more OtherOther +55.6%
Contains more FatsFats +387.1%
Contains more CarbsCarbs +12.4%

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -92%
Contains more Mono. FatMonounsaturated fat +548%
Contains more Poly. FatPolyunsaturated fat +123.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpernickel bread Chocolate cake
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Chocolate cake DV% diff.
Manganese 1.305mg 0.28mg 45%
Selenium 24.5µg 11.9µg 23%
Saturated fat 0.437g 5.43g 23%
Choline 14.6mg 128.4mg 21%
Fiber 6.5g 1.6g 20%
Cholesterol 0mg 58mg 19%
Fats 3.1g 15.1g 18%
Folate 93µg 27µg 17%
Vitamin B1 0.327mg 0.141mg 16%
Iron 2.87mg 1.61mg 16%
Monounsaturated fat 0.932g 6.039g 13%
Sodium 596mg 315mg 12%
Vitamin B3 3.091mg 1.137mg 12%
Phosphorus 178mg 106mg 10%
Polyunsaturated fat 1.237g 2.761g 10%
Copper 0.287mg 0.207mg 9%
Protein 8.7g 5.3g 7%
Vitamin B6 0.126mg 0.041mg 7%
Vitamin B12 0µg 0.16µg 7%
Zinc 1.48mg 0.69mg 7%
Vitamin B2 0.305mg 0.213mg 7%
Calories 250kcal 371kcal 6%
Magnesium 54mg 32mg 5%
Vitamin E 0.42mg 3%
Vitamin B5 0.404mg 0.304mg 2%
Potassium 208mg 140mg 2%
Carbs 47.5g 53.4g 2%
Vitamin K 0.8µg 1%
Calcium 68mg 60mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 41g 51.8g N/A
Sugar 0.53g N/A
Tryptophan 0.097mg 0.068mg 0%
Threonine 0.267mg 0.202mg 0%
Isoleucine 0.334mg 0.24mg 0%
Leucine 0.602mg 0.407mg 0%
Lysine 0.248mg 0.268mg 0%
Methionine 0.155mg 0.116mg 0%
Phenylalanine 0.422mg 0.265mg 0%
Valine 0.396mg 0.283mg 0%
Histidine 0.196mg 0.12mg 0%
Omega-3 - DHA 0g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Chocolate cake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpernickel bread
19%
Chocolate cake
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
39%
Chocolate cake

Comparison summary

Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 58mg)
Which food is lower in Saturated fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated fat (difference - 4.993g)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food is richer in vitamins?
Pumpernickel bread
Pumpernickel bread is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate cake
Chocolate cake is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Chocolate cake
Chocolate cake contains less Sodium (difference - 281mg)
Which food is lower in glycemic index?
Chocolate cake
Chocolate cake is lower in glycemic index (difference - 8)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.