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  6. Pumpernickel bread vs. Doughnuts

Pumpernickel bread vs. Doughnuts — In-Depth Nutrition Comparison

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Important differences between pumpernickel bread and doughnuts

  • Pumpernickel bread has more manganese, selenium, copper, fiber, zinc, and magnesium; however, doughnuts have more phosphorus, vitamin E, and vitamin K.
  • Doughnuts' daily need coverage for saturated fat is 53% more.
  • Pumpernickel bread has 4 times more manganese than doughnuts. Pumpernickel bread has 1.305mg of manganese, while doughnuts have 0.333mg.
  • Pumpernickel bread is lower in saturated fat.
  • Doughnuts have a higher glycemic index than pumpernickel bread.

The food varieties used in the comparison are Bread, pumpernickel and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).

Infographic

Pumpernickel bread vs Doughnuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 12% 12% 95% 30% 14% 111% 62% 43% 55%
Contains more MagnesiumMagnesium +217.6%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +55.2%
Contains more IronIron +13.4%
Contains more CopperCopper +218.9%
Contains more ZincZinc +196%
Contains more ManganeseManganese +291.9%
Contains more SeleniumSelenium +142.6%
Contains more PhosphorusPhosphorus +46.1%
Contains less SodiumSodium -20%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 40% 0% 98% 69% 55% 23% 12% 7.5% 25% 69% 20%
Contains more Vitamin B6Vitamin B6 +152%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +373.8%
Contains more Vitamin B1Vitamin B1 +19.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1125%
Contains more CholineCholine +155.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.301mg
~equal in Vitamin B3 ~2.91mg
~equal in Vitamin B5 ~0.377mg
~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Doughnuts DV% diff.
Saturated fat 0.437g 11.105g 48%
Manganese 1.305mg 0.333mg 42%
Fats 3.1g 24.93g 34%
Selenium 24.5µg 10.1µg 26%
Copper 0.287mg 0.09mg 22%
Monounsaturated fat 0.932g 8.544g 19%
Fiber 6.5g 1.7g 19%
Polyunsaturated fat 1.237g 3.915g 18%
Phosphorus 178mg 260mg 12%
Starch 25.91g 11%
Vitamin E 0.42mg 1.99mg 10%
Zinc 1.48mg 0.5mg 9%
Calories 250kcal 434kcal 9%
Magnesium 54mg 17mg 9%
Vitamin K 0.8µg 9.8µg 8%
Protein 8.7g 5.31g 7%
Vitamin B6 0.126mg 0.05mg 6%
Sodium 596mg 477mg 5%
Vitamin B1 0.327mg 0.39mg 5%
Iron 2.87mg 2.53mg 4%
Choline 14.6mg 37.3mg 4%
Calcium 68mg 40mg 3%
Cholesterol 0mg 10mg 3%
Vitamin B12 0µg 0.06µg 3%
Potassium 208mg 134mg 2%
Vitamin B5 0.404mg 0.377mg 1%
Vitamin B3 3.091mg 2.91mg 1%
Carbs 47.5g 47.06g 0%
Net carbs 41g 45.36g N/A
Sugar 0.53g 18.15g N/A
Vitamin A 0µg 4µg 0%
Vitamin B2 0.305mg 0.301mg 0%
Folate 93µg 92µg 0%
Tryptophan 0.097mg 0%
Threonine 0.267mg 0%
Isoleucine 0.334mg 0%
Leucine 0.602mg 0%
Lysine 0.248mg 0%
Methionine 0.155mg 0%
Phenylalanine 0.422mg 0%
Valine 0.396mg 0%
Histidine 0.196mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.239g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 3.573g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
Contains more ProteinProtein +63.8%
Contains more WaterWater +82%
Contains more OtherOther +48.9%
Contains more FatsFats +704.2%
~equal in Carbs ~47.06g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
47% 36% 17%
Saturated fat: Sat. Fat 11.105 g
Monounsaturated fat: Mono. Fat 8.544 g
Polyunsaturated fat: Poly. Fat 3.915 g
Contains less Sat. FatSaturated fat -96.1%
Contains more Mono. FatMonounsaturated fat +816.7%
Contains more Poly. FatPolyunsaturated fat +216.5%

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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. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/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.