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).
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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 | +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.
| 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% |
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:
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
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
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% |
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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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
32%
Minerals Daily Need Coverage Score
78%
45%
Comparison summary
Which food is lower in Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 17.62g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 10.668g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Doughnuts contains less Sodium (difference - 119mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.