Pumpernickel bread vs. Crackers — In-Depth Nutrition Comparison

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Summary of differences between pumpernickel bread and crackers

Pumpernickel bread has more manganese, selenium, copper, and fiber; however, crackers are higher in vitamin K, vitamin E, iron, vitamin B2, and phosphorus.
Crackers cover your daily need for vitamin K, 57% more than pumpernickel bread.
Pumpernickel bread has 4 times more selenium than crackers. While pumpernickel bread has 24.5µg of selenium, crackers have only 6.7µg.
Pumpernickel bread has less saturated fat.
The glycemic index of crackers is higher.

These are the specific foods used in this comparison Bread, pumpernickel and Crackers, standard snack-type, regular.

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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.

Pumpernickel bread

Crackers

Contains more MagnesiumMagnesium	+200%
Contains more PotassiumPotassium	+76.3%
Contains more CopperCopper	+176%
Contains more ZincZinc	+202%
Contains less SodiumSodium	-17.9%
Contains more ManganeseManganese	+165.8%
Contains more SeleniumSelenium	+265.7%

Contains more CalciumCalcium	+76.5%
Contains more IronIron	+40.4%
Contains more PhosphorusPhosphorus	+39.3%

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.

Pumpernickel bread

Crackers

Contains more Vitamin B6Vitamin B6	+100%
Contains more CholineCholine	+52.1%

Contains more Vitamin EVitamin E	+621.4%
Contains more Vitamin B1Vitamin B1	+27.2%
Contains more Vitamin B2Vitamin B2	+49.5%
Contains more Vitamin B3Vitamin B3	+40.8%
Contains more Vitamin KVitamin K	+8562.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.417mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.237g	13.137g	79%
Vitamin K	0.8µg	69.3µg	57%
Fats	3.1g	26.43g	36%
Manganese	1.305mg	0.491mg	35%
Selenium	24.5µg	6.7µg	32%
Saturated fat	0.437g	5.562g	23%
Copper	0.287mg	0.104mg	20%
Starch		49.69g	20%
Fiber	6.5g	2.3g	17%
Vitamin E	0.42mg	3.03mg	17%
Iron	2.87mg	4.03mg	15%
Monounsaturated fat	0.932g	6.553g	14%
Calories	250kcal	510kcal	13%
Vitamin B2	0.305mg	0.456mg	12%
Phosphorus	178mg	248mg	10%
Zinc	1.48mg	0.49mg	9%
Magnesium	54mg	18mg	9%
Vitamin B3	3.091mg	4.352mg	8%
Vitamin B1	0.327mg	0.416mg	7%
Sodium	596mg	726mg	6%
Calcium	68mg	120mg	5%
Vitamin B6	0.126mg	0.063mg	5%
Carbs	47.5g	61.3g	5%
Protein	8.7g	6.64g	4%
Potassium	208mg	118mg	3%
Choline	14.6mg	9.6mg	1%
Net carbs	41g	59g	N/A
Sugar	0.53g	8.18g	N/A
Vitamin B5	0.404mg	0.417mg	0%
Trans fat		1.076g	N/A
Folate	93µg	92µg	0%
Tryptophan	0.097mg	0.084mg	0%
Threonine	0.267mg	0.193mg	0%
Isoleucine	0.334mg	0.246mg	0%
Leucine	0.602mg	0.471mg	0%
Lysine	0.248mg	0.103mg	0%
Methionine	0.155mg	0.112mg	0%
Phenylalanine	0.422mg	0.331mg	0%
Valine	0.396mg	0.294mg	0%
Histidine	0.196mg	0.145mg	0%
Fructose		0.29g	0%
Omega-3 - ALA		1.485g	N/A
Omega-6 - Gamma-linoleic acid		0.062g	N/A
Omega-6 - Eicosadienoic acid		0.009g	N/A
Omega-6 - Linoleic acid		11.48g	N/A