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Pumpernickel bread vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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Important differences between pumpernickel bread and chocolate chip cookie

  • Pumpernickel bread has more manganese, selenium, folate, vitamin B1, and phosphorus; however, chocolate chip cookie has more vitamin A and copper.
  • Chocolate chip cookie's daily need coverage for saturated fat is 68% more.
  • Pumpernickel bread has 3 times more folate than chocolate chip cookie. Pumpernickel bread has 93µg of folate, while chocolate chip cookie has 33µg.
  • Chocolate chip cookie is lower in sodium.

The food varieties used in the comparison are Bread, pumpernickel and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Pumpernickel bread vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more CalciumCalcium +78.9%
Contains more IronIron +15.7%
Contains more ZincZinc +57.4%
Contains more PhosphorusPhosphorus +78%
Contains more ManganeseManganese +96.8%
Contains more SeleniumSelenium +118.8%
Contains more CopperCopper +34.5%
Contains less SodiumSodium -42.8%
~equal in Magnesium ~55mg
~equal in Potassium ~221mg

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% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +77.7%
Contains more Vitamin B2Vitamin B2 +72.3%
Contains more Vitamin B3Vitamin B3 +126.4%
Contains more Vitamin B5Vitamin B5 +56%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +181.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Chocolate chip cookie DV% diff.
Saturated fat 0.437g 14.071g 62%
Fats 3.1g 28.4g 39%
Manganese 1.305mg 0.663mg 28%
Fiber 6.5g 26%
Selenium 24.5µg 11.2µg 24%
Cholesterol 0mg 70mg 23%
Polyunsaturated fat 1.237g 4.541g 22%
Monounsaturated fat 0.932g 8.241g 18%
Folate 93µg 33µg 15%
Vitamin A 0µg 139µg 15%
Calories 250kcal 488kcal 12%
Vitamin B1 0.327mg 0.184mg 12%
Copper 0.287mg 0.386mg 11%
Phosphorus 178mg 100mg 11%
Sodium 596mg 341mg 11%
Vitamin B3 3.091mg 1.365mg 11%
Vitamin B2 0.305mg 0.177mg 10%
Protein 8.7g 5.7g 6%
Zinc 1.48mg 0.94mg 5%
Iron 2.87mg 2.48mg 5%
Carbs 47.5g 58.2g 4%
Vitamin E 0.42mg 3%
Calcium 68mg 38mg 3%
Choline 14.6mg 3%
Vitamin B5 0.404mg 0.259mg 3%
Vitamin B6 0.126mg 0.084mg 3%
Vitamin B12 0µg 0.08µg 3%
Vitamin K 0.8µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 41g 58.2g N/A
Magnesium 54mg 55mg 0%
Potassium 208mg 221mg 0%
Sugar 0.53g N/A
Tryptophan 0.097mg 0.072mg 0%
Threonine 0.267mg 0.191mg 0%
Isoleucine 0.334mg 0.224mg 0%
Leucine 0.602mg 0.391mg 0%
Lysine 0.248mg 0.214mg 0%
Methionine 0.155mg 0.106mg 0%
Phenylalanine 0.422mg 0.27mg 0%
Valine 0.396mg 0.279mg 0%
Histidine 0.196mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g 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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +52.6%
Contains more WaterWater +564.9%
Contains more OtherOther +40%
Contains more FatsFats +816.1%
Contains more CarbsCarbs +22.5%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +784.2%
Contains more Poly. FatPolyunsaturated fat +267.1%

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.