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Pumpernickel bread vs. Egg bread — In-Depth Nutrition Comparison

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Differences between pumpernickel bread and egg bread

  • Pumpernickel bread has more manganese, fiber, copper, and phosphorus, while egg bread has more choline, vitamin B3, selenium, and vitamin B2.
  • Pumpernickel bread's daily need coverage for manganese is 35% higher.
  • Egg bread contains 3 times less fiber than pumpernickel bread. Pumpernickel bread contains 6.5g of fiber, while egg bread contains 2.3g.
  • The amount of sodium in egg bread is lower.
  • Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of egg bread is 70.

The food types used in this comparison are Bread, pumpernickel and Bread, egg.

Infographic

Pumpernickel bread vs Egg bread 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.
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 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
Contains more MagnesiumMagnesium +184.2%
Contains more PotassiumPotassium +80.9%
Contains more CopperCopper +77.2%
Contains more ZincZinc +87.3%
Contains more PhosphorusPhosphorus +67.9%
Contains more ManganeseManganese +161%
Contains more CalciumCalcium +36.8%
Contains less SodiumSodium -36.2%
Contains more SeleniumSelenium +22.9%
~equal in Iron ~3.04mg

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% 21% 5.2% 6% 110% 101% 91% 17% 15% 13% 2.3% 79% 46%
Contains more Vitamin EVitamin E +61.5%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B6Vitamin B6 +96.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +33.9%
Contains more Vitamin B2Vitamin B2 +43%
Contains more Vitamin B3Vitamin B3 +56.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +12.9%
Contains more CholineCholine +477.4%
~equal in Vitamin C ~0mg

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
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 g
Contains more OtherOther +40%
Contains more FatsFats +93.5%
~equal in Protein ~9.5g
~equal in Carbs ~47.8g
~equal in Water ~34.7g

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
32% 46% 22%
Saturated fat: Sat. Fat 1.593 g
Monounsaturated fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 g
Contains less Sat. FatSaturated fat -72.6%
Contains more Poly. FatPolyunsaturated fat +11.8%
Contains more Mono. FatMonounsaturated fat +147%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpernickel bread Egg bread
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Egg bread DV% diff.
Manganese 1.305mg 0.5mg 35%
Cholesterol 0mg 51mg 17%
Fiber 6.5g 2.3g 17%
Copper 0.287mg 0.162mg 14%
Choline 14.6mg 84.3mg 13%
Vitamin B3 3.091mg 4.848mg 11%
Vitamin B2 0.305mg 0.436mg 10%
Selenium 24.5µg 30.1µg 10%
Phosphorus 178mg 106mg 10%
Sodium 596mg 380mg 9%
Vitamin B1 0.327mg 0.438mg 9%
Magnesium 54mg 19mg 8%
Vitamin A 0µg 63µg 7%
Zinc 1.48mg 0.79mg 6%
Saturated fat 0.437g 1.593g 5%
Vitamin B6 0.126mg 0.064mg 5%
Fats 3.1g 6g 4%
Vitamin B12 0µg 0.1µg 4%
Folate 93µg 105µg 3%
Potassium 208mg 115mg 3%
Calcium 68mg 93mg 3%
Monounsaturated fat 0.932g 2.302g 3%
Vitamin B5 0.404mg 0.282mg 2%
Calories 250kcal 287kcal 2%
Protein 8.7g 9.5g 2%
Vitamin D 0µg 0.4µg 2%
Iron 2.87mg 3.04mg 2%
Vitamin D 0IU 16IU 2%
Vitamin E 0.42mg 0.26mg 1%
Polyunsaturated fat 1.237g 1.106g 1%
Carbs 47.5g 47.8g 0%
Net carbs 41g 45.5g N/A
Sugar 0.53g 1.78g N/A
Vitamin K 0.8µg 0.9µg 0%
Tryptophan 0.097mg 0.112mg 0%
Threonine 0.267mg 0.306mg 0%
Isoleucine 0.334mg 0.394mg 0%
Leucine 0.602mg 0.692mg 0%
Lysine 0.248mg 0.311mg 0%
Methionine 0.155mg 0.189mg 0%
Phenylalanine 0.422mg 0.475mg 0%
Valine 0.396mg 0.443mg 0%
Histidine 0.196mg 0.21mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Egg bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpernickel bread
39%
Egg bread
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
57%
Egg bread

Comparison summary

Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 1.25g)
Which food is lower in Saturated fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated fat (difference - 1.156g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Egg bread
Egg bread contains less Sodium (difference - 216mg)
Which food is richer in vitamins?
Egg bread
Egg bread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.