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  6. Pumpernickel bread vs. Crouton

Pumpernickel bread vs. Crouton — In-Depth Nutrition Comparison

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What are the main differences between Pumpernickel bread and Crouton?

  • Pumpernickel bread is richer in Manganese, Copper, Phosphorus, Vitamin B6, and Fiber, yet Crouton is richer in Vitamin B1, Selenium, Iron, Vitamin B3, and Folate.
  • Pumpernickel bread's daily need coverage for Manganese is 35% higher.
  • Pumpernickel bread has 5 times more Vitamin B6 than Crouton. Pumpernickel bread has 0.126mg of Vitamin B6, while Crouton has 0.026mg.

We used Bread, pumpernickel and Croutons, plain types in this comparison.

Infographic

Pumpernickel bread vs Crouton 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.
Pumpernickel bread
Pumpernickel bread
7
:
3
Crouton
Crouton
Contains more Magnesium +74.2%
Contains more Phosphorus +54.8%
Contains more Potassium +67.7%
Contains less Sodium -14.6%
Contains more Zinc +66.3%
Contains more Copper +76.1%
Contains more Manganese +161%
Contains more Calcium +11.8%
Contains more Iron +42.2%
Contains more Selenium +53.1%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Crouton
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains more Magnesium +74.2%
Contains more Phosphorus +54.8%
Contains more Potassium +67.7%
Contains less Sodium -14.6%
Contains more Zinc +66.3%
Contains more Copper +76.1%
Contains more Manganese +161%
Contains more Calcium +11.8%
Contains more Iron +42.2%
Contains more Selenium +53.1%

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.
Pumpernickel bread
Pumpernickel bread
5
:
4
Crouton
Crouton
Contains more Vitamin B2 +12.1%
Contains more Vitamin B6 +384.6%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B3 +76%
Contains more Folate +41.9%
Equal in Vitamin B5 - 0.429
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Crouton
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B6 +384.6%
Contains more Vitamin B1 +90.5%
Contains more Vitamin B3 +76%
Contains more Folate +41.9%
Equal in Vitamin B5 - 0.429

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
2
:
3
Crouton
Crouton
Contains more Water +589.1%
Contains more Other +12%
Contains more Protein +36.8%
Contains more Fats +112.9%
Contains more Carbs +54.7%
Pumpernickel bread
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
Crouton
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Water +589.1%
Contains more Other +12%
Contains more Protein +36.8%
Contains more Fats +112.9%
Contains more Carbs +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Crouton
Crouton
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +228.2%
Equal in Polyunsaturated fat - 1.273
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Crouton
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains less Saturated Fat -71.1%
Contains more Monounsaturated Fat +228.2%
Equal in Polyunsaturated fat - 1.273

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

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Crouton Opinion
Net carbs 41g 68.4g Crouton
Protein 8.7g 11.9g Crouton
Fats 3.1g 6.6g Crouton
Carbs 47.5g 73.5g Crouton
Calories 250kcal 407kcal Crouton
Sugar 0.53g Crouton
Fiber 6.5g 5.1g Pumpernickel bread
Calcium 68mg 76mg Crouton
Iron 2.87mg 4.08mg Crouton
Magnesium 54mg 31mg Pumpernickel bread
Phosphorus 178mg 115mg Pumpernickel bread
Potassium 208mg 124mg Pumpernickel bread
Sodium 596mg 698mg Pumpernickel bread
Zinc 1.48mg 0.89mg Pumpernickel bread
Copper 0.287mg 0.163mg Pumpernickel bread
Manganese 1.305mg 0.5mg Pumpernickel bread
Selenium 24.5µg 37.5µg Crouton
Vitamin E 0.42mg Pumpernickel bread
Vitamin B1 0.327mg 0.623mg Crouton
Vitamin B2 0.305mg 0.272mg Pumpernickel bread
Vitamin B3 3.091mg 5.439mg Crouton
Vitamin B5 0.404mg 0.429mg Crouton
Vitamin B6 0.126mg 0.026mg Pumpernickel bread
Folate 93µg 132µg Crouton
Vitamin K 0.8µg Pumpernickel bread
Tryptophan 0.097mg 0.14mg Crouton
Threonine 0.267mg 0.337mg Crouton
Isoleucine 0.334mg 0.456mg Crouton
Leucine 0.602mg 0.832mg Crouton
Lysine 0.248mg 0.278mg Crouton
Methionine 0.155mg 0.211mg Crouton
Phenylalanine 0.422mg 0.586mg Crouton
Valine 0.396mg 0.514mg Crouton
Histidine 0.196mg 0.255mg Crouton
Saturated Fat 0.437g 1.51g Pumpernickel bread
Monounsaturated Fat 0.932g 3.059g Crouton
Polyunsaturated fat 1.237g 1.273g Crouton

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Crouton
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Pumpernickel bread
38%
Crouton
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
70%
Crouton

Comparison summary

Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 102mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 1.073g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 23)
Which food is cheaper?
Pumpernickel bread
Pumpernickel bread is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.53g)
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.

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.