Pumpernickel bread vs. Dinner rolls — In-Depth Nutrition Comparison
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What are the main differences between pumpernickel bread and dinner rolls?
- Pumpernickel bread is richer in manganese, fiber, copper, phosphorus, and magnesium, yet dinner rolls are richer in vitamin B1, vitamin B3, calcium, iron, and vitamin K.
- Pumpernickel bread's daily need coverage for manganese is 31% higher.
- Pumpernickel bread has 3 times more fiber than dinner rolls. Pumpernickel bread has 6.5g of fiber, while dinner rolls have 2g.
- Pumpernickel bread has a lower glycemic index than dinner rolls.
We used Bread, pumpernickel and Rolls, dinner, plain, commercially prepared (includes brown-and-serve) types in this comparison.
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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 | +107.7% |
| Contains more PotassiumPotassium | +49.6% |
| Contains more CopperCopper | +112.6% |
| Contains more ZincZinc | +49.5% |
| Contains more PhosphorusPhosphorus | +45.9% |
| Contains more ManganeseManganese | +124.2% |
| Contains more CalciumCalcium | +161.8% |
| Contains more IronIron | +29.6% |
| Contains less SodiumSodium | -21.6% |
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 EVitamin E | +50% |
| Contains more Vitamin B6Vitamin B6 | +29.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60.9% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more Vitamin B3Vitamin B3 | +73.6% |
| Contains more Vitamin B5Vitamin B5 | +11.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1225% |
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:
10.86 g
Fats:
6.47 g
Carbs:
52.04 g
Water:
28.44 g
Other:
2.19 g
| Contains more WaterWater | +33.3% |
| Contains more OtherOther | +27.9% |
| Contains more ProteinProtein | +24.8% |
| Contains more FatsFats | +108.7% |
~equal in
Carbs
~52.04g
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
1.375 g
Monounsaturated fat:
Mono. Fat
1.881 g
Polyunsaturated fat:
Poly. Fat
2.509 g
| Contains less Sat. FatSaturated fat | -68.2% |
| Contains more Mono. FatMonounsaturated fat | +101.8% |
| Contains more Poly. FatPolyunsaturated fat | +102.8% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.305mg | 0.582mg | 31% |
| Fiber | 6.5g | 2g | 18% |
| Vitamin B1 | 0.327mg | 0.526mg | 17% |
| Copper | 0.287mg | 0.135mg | 17% |
| Vitamin B3 | 3.091mg | 5.367mg | 14% |
| Calcium | 68mg | 178mg | 11% |
| Iron | 2.87mg | 3.72mg | 11% |
| Polyunsaturated fat | 1.237g | 2.509g | 8% |
| Vitamin K | 0.8µg | 10.6µg | 8% |
| Phosphorus | 178mg | 122mg | 8% |
| Magnesium | 54mg | 26mg | 7% |
| Sodium | 596mg | 467mg | 6% |
| Vitamin B2 | 0.305mg | 0.374mg | 5% |
| Vitamin B12 | 0µg | 0.13µg | 5% |
| Fats | 3.1g | 6.47g | 5% |
| Protein | 8.7g | 10.86g | 4% |
| Zinc | 1.48mg | 0.99mg | 4% |
| Saturated fat | 0.437g | 1.375g | 4% |
| Selenium | 24.5µg | 26.8µg | 4% |
| Calories | 250kcal | 310kcal | 3% |
| Folate | 93µg | 101µg | 2% |
| Monounsaturated fat | 0.932g | 1.881g | 2% |
| Potassium | 208mg | 139mg | 2% |
| Vitamin B6 | 0.126mg | 0.097mg | 2% |
| Carbs | 47.5g | 52.04g | 2% |
| Vitamin E | 0.42mg | 0.28mg | 1% |
| Vitamin B5 | 0.404mg | 0.452mg | 1% |
| Cholesterol | 0mg | 4mg | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 41g | 50.04g | N/A |
| Sugar | 0.53g | 5.55g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Choline | 14.6mg | 14.6mg | 0% |
| Tryptophan | 0.097mg | 0.081mg | 0% |
| Threonine | 0.267mg | 0.286mg | 0% |
| Isoleucine | 0.334mg | 0.337mg | 0% |
| Leucine | 0.602mg | 0.729mg | 0% |
| Lysine | 0.248mg | 0.233mg | 0% |
| Methionine | 0.155mg | 0.145mg | 0% |
| Phenylalanine | 0.422mg | 0.506mg | 0% |
| Valine | 0.396mg | 0.401mg | 0% |
| Histidine | 0.196mg | 0.222mg | 0% |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.224g | 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%
39%
Minerals Daily Need Coverage Score
78%
63%
Comparison summary
Which food is lower in Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 5.02g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 0.938g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Dinner rolls contains less Sodium (difference - 129mg)
Which food is richer in vitamins?
Dinner rolls is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)