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  6. Pumpernickel bread vs. Cinnamon roll

Pumpernickel bread vs. Cinnamon roll — In-Depth Nutrition Comparison

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How are Pumpernickel bread and Cinnamon roll different?

  • Pumpernickel bread is richer in Manganese, Copper, Fiber, Selenium, Iron, and Vitamin B2, while Cinnamon roll is higher in Vitamin K, and Calcium.
  • Cinnamon roll covers your daily need of Saturated Fat 61% more than Pumpernickel bread.
  • Pumpernickel bread contains 5 times more Fiber than Cinnamon roll. Pumpernickel bread contains 6.5g of Fiber, while Cinnamon roll contains 1.2g.
  • Cinnamon roll is lower in Sodium.

Bread, pumpernickel and Cinnamon buns, frosted (includes honey buns) types were used in this article.

Infographic

Pumpernickel bread vs Cinnamon roll 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 10% 55% 9% 51% 21% 14% 56% 40% 38% 71%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +103.9%
Contains more IronIron +109.5%
Contains more CopperCopper +362.9%
Contains more ZincZinc +179.2%
Contains more PhosphorusPhosphorus +35.9%
Contains more ManganeseManganese +346.9%
Contains more SeleniumSelenium +88.5%
Contains more CalciumCalcium +169.1%
Contains less SodiumSodium -48.8%

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 1% 0.12% 23% 0% 53% 32% 45% 20% 8.8% 20% 38% 54% 5.8%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +121%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +19.9%
Contains more Vitamin B6Vitamin B6 +231.6%
Contains more FolateFolate +29.2%
Contains more CholineCholine +37.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +173.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1800%
~equal in Vitamin D ~0µg

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
4% 27% 49% 19%
Protein: 4.45 g
Fats: 26.61 g
Carbs: 48.6 g
Water: 18.98 g
Other: 1.36 g
Contains more ProteinProtein +95.5%
Contains more WaterWater +99.7%
Contains more OtherOther +105.9%
Contains more FatsFats +758.4%
~equal in Carbs ~48.6g

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
50% 35% 15%
Saturated Fat: Sat. Fat 12.649 g
Monounsaturated Fat: Mono. Fat 8.723 g
Polyunsaturated fat: Poly. Fat 3.676 g
Contains less Sat. FatSaturated Fat -96.5%
Contains more Mono. FatMonounsaturated Fat +835.9%
Contains more Poly. FatPolyunsaturated fat +197.2%

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 Cinnamon roll
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Cinnamon roll Opinion
Calories 250kcal 452kcal Cinnamon roll
Protein 8.7g 4.45g Pumpernickel bread
Fats 3.1g 26.61g Cinnamon roll
Vitamin C 0mg 0.3mg Cinnamon roll
Net carbs 41g 47.4g Cinnamon roll
Carbs 47.5g 48.6g Cinnamon roll
Cholesterol 0mg 5mg Pumpernickel bread
Magnesium 54mg 14mg Pumpernickel bread
Calcium 68mg 183mg Cinnamon roll
Potassium 208mg 102mg Pumpernickel bread
Iron 2.87mg 1.37mg Pumpernickel bread
Sugar 0.53g 25.7g Pumpernickel bread
Fiber 6.5g 1.2g Pumpernickel bread
Copper 0.287mg 0.062mg Pumpernickel bread
Zinc 1.48mg 0.53mg Pumpernickel bread
Starch 16.39g Cinnamon roll
Phosphorus 178mg 131mg Pumpernickel bread
Sodium 596mg 305mg Cinnamon roll
Vitamin A 0IU 2IU Cinnamon roll
Vitamin E 0.42mg 1.15mg Cinnamon roll
Manganese 1.305mg 0.292mg Pumpernickel bread
Selenium 24.5µg 13µg Pumpernickel bread
Vitamin B1 0.327mg 0.211mg Pumpernickel bread
Vitamin B2 0.305mg 0.138mg Pumpernickel bread
Vitamin B3 3.091mg 2.404mg Pumpernickel bread
Vitamin B5 0.404mg 0.337mg Pumpernickel bread
Vitamin B6 0.126mg 0.038mg Pumpernickel bread
Vitamin B12 0µg 0.16µg Cinnamon roll
Vitamin K 0.8µg 15.2µg Cinnamon roll
Folate 93µg 72µg Pumpernickel bread
Trans Fat 0.295g Pumpernickel bread
Choline 14.6mg 10.6mg Pumpernickel bread
Saturated Fat 0.437g 12.649g Pumpernickel bread
Monounsaturated Fat 0.932g 8.723g Cinnamon roll
Polyunsaturated fat 1.237g 3.676g Cinnamon roll
Tryptophan 0.097mg 0.068mg Pumpernickel bread
Threonine 0.267mg 0.176mg Pumpernickel bread
Isoleucine 0.334mg 0.226mg Pumpernickel bread
Leucine 0.602mg 0.41mg Pumpernickel bread
Lysine 0.248mg 0.215mg Pumpernickel bread
Methionine 0.155mg 0.104mg Pumpernickel bread
Phenylalanine 0.422mg 0.264mg Pumpernickel bread
Valine 0.396mg 0.255mg Pumpernickel bread
Histidine 0.196mg 0.126mg Pumpernickel bread
Fructose 1.11g Cinnamon roll
Omega-3 - EPA 0g 0.002g Cinnamon roll
Omega-3 - ALA 0.225g Cinnamon roll
Omega-6 - Eicosadienoic acid 0.006g Cinnamon roll
Omega-6 - Linoleic acid 3.352g Cinnamon roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Cinnamon roll
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
23%
Cinnamon roll
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
37%
Cinnamon roll

Comparison summary

Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 25.17g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 12.212g)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Cinnamon roll
Cinnamon roll contains less Sodium (difference - 291mg)
Which food is lower in glycemic index?
Cinnamon roll
Cinnamon roll is lower in glycemic index (difference - 9)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cinnamon roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167940/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.