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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
| Contains more ProteinProtein | +31% |
| Contains more WaterWater | +1107% |
| Contains more OtherOther | +12.4% |
| Contains more FatsFats | +752.6% |
| Contains more CarbsCarbs | +29.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.437 g
Monounsaturated fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
| Contains less Sat. FatSaturated fat | -92.1% |
| Contains more Mono. FatMonounsaturated fat | +603.1% |
| Contains more Poly. FatPolyunsaturated fat | +962% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
49%
Minerals Daily Need Coverage Score
78%
56%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 7.65g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 130mg)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 5.125g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 14)
Which food is cheaper?
Pumpernickel bread is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.