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.
Infographic
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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% |
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 |
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% |
