Pumpernickel bread vs. Crouton — In-Depth Nutrition Comparison

Compare

What are the main differences between pumpernickel bread and crouton?

Pumpernickel bread is richer in manganese, copper, phosphorus, and vitamin B6, yet crouton is richer in vitamin B1, selenium, iron, vitamin B3, folate, and carbs.
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.
Pumpernickel bread has a lower glycemic index than crouton.

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

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpernickel bread

Crouton

Contains more MagnesiumMagnesium	+74.2%
Contains more PotassiumPotassium	+67.7%
Contains more CopperCopper	+76.1%
Contains more ZincZinc	+66.3%
Contains more PhosphorusPhosphorus	+54.8%
Contains less SodiumSodium	-14.6%
Contains more ManganeseManganese	+161%

Contains more CalciumCalcium	+11.8%
Contains more IronIron	+42.2%
Contains more SeleniumSelenium	+53.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpernickel bread

Crouton

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+12.1%
Contains more Vitamin B6Vitamin B6	+384.6%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+90.5%
Contains more Vitamin B3Vitamin B3	+76%
Contains more FolateFolate	+41.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.429mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.305mg	0.5mg	35%
Vitamin B1	0.327mg	0.623mg	25%
Selenium	24.5µg	37.5µg	24%
Iron	2.87mg	4.08mg	15%
Vitamin B3	3.091mg	5.439mg	15%
Copper	0.287mg	0.163mg	14%
Folate	93µg	132µg	10%
Carbs	47.5g	73.5g	9%
Phosphorus	178mg	115mg	9%
Calories	250kcal	407kcal	8%
Vitamin B6	0.126mg	0.026mg	8%
Protein	8.7g	11.9g	6%
Fiber	6.5g	5.1g	6%
Fats	3.1g	6.6g	5%
Magnesium	54mg	31mg	5%
Zinc	1.48mg	0.89mg	5%
Saturated fat	0.437g	1.51g	5%
Monounsaturated fat	0.932g	3.059g	5%
Sodium	596mg	698mg	4%
Vitamin E	0.42mg		3%
Vitamin B2	0.305mg	0.272mg	3%
Choline	14.6mg		3%
Potassium	208mg	124mg	2%
Calcium	68mg	76mg	1%
Vitamin K	0.8µg		1%
Protein per 100 calories	3.5g	2.9g	N/A
Calories per 10 g protein	287kcal	342kcal	N/A
Weight per 100 calories	40g	25g	N/A
Unsaturated / Saturated Fat ratio	5	2.9	N/A
Net carbs	41g	68.4g	N/A
Sugar	0.53g		N/A
Vitamin B5	0.404mg	0.429mg	0%
Polyunsaturated fat	1.237g	1.273g	0%
Tryptophan	0.097mg	0.14mg	0%
Threonine	0.267mg	0.337mg	0%
Isoleucine	0.334mg	0.456mg	0%
Leucine	0.602mg	0.832mg	0%
Lysine	0.248mg	0.278mg	0%
Methionine	0.155mg	0.211mg	0%
Phenylalanine	0.422mg	0.586mg	0%
Valine	0.396mg	0.514mg	0%
Histidine	0.196mg	0.255mg	0%