Pumpernickel bread vs. English muffin — In-Depth Nutrition Comparison

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Summary of differences between pumpernickel bread and English muffins

English muffins have less manganese, iron, copper, fiber, folate, vitamin B1, vitamin B2, vitamin B3, magnesium, and zinc than pumpernickel bread.
Pumpernickel bread covers your daily need for manganese, 41% more than English muffins.
Pumpernickel bread has 3 times more iron than English muffins. While pumpernickel bread has 2.87mg of iron, English muffins have only 0.89mg.
The glycemic index of English muffins is higher.

These are the specific foods used in this comparison Bread, pumpernickel and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

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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.

Pumpernickel bread

English muffin

Contains more MagnesiumMagnesium	+157.1%
Contains more CalciumCalcium	+30.8%
Contains more PotassiumPotassium	+58.8%
Contains more IronIron	+222.5%
Contains more CopperCopper	+122.5%
Contains more ZincZinc	+111.4%
Contains more PhosphorusPhosphorus	+33.8%
Contains more ManganeseManganese	+265.5%
Contains more SeleniumSelenium	+∞%

Contains less SodiumSodium

-22.1%

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.

Pumpernickel bread

English muffin

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+80.7%
Contains more Vitamin B2Vitamin B2	+98.1%
Contains more Vitamin B3Vitamin B3	+97.4%
Contains more Vitamin B6Vitamin B6	+193%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+151.4%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+10.4%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	24.5µg		45%
Manganese	1.305mg	0.357mg	41%
Iron	2.87mg	0.89mg	25%
Copper	0.287mg	0.129mg	18%
Fiber	6.5g	2.7g	15%
Folate	93µg	37µg	14%
Vitamin B1	0.327mg	0.181mg	12%
Vitamin B2	0.305mg	0.154mg	12%
Vitamin B3	3.091mg	1.566mg	10%
Magnesium	54mg	21mg	8%
Zinc	1.48mg	0.7mg	7%
Phosphorus	178mg	133mg	6%
Sodium	596mg	464mg	6%
Vitamin B6	0.126mg	0.043mg	6%
Choline	14.6mg		3%
Vitamin E	0.42mg		3%
Potassium	208mg	131mg	2%
Calcium	68mg	52mg	2%
Vitamin B12	0µg	0.04µg	2%
Monounsaturated fat	0.932g	0.302g	2%
Polyunsaturated fat	1.237g	0.888g	2%
Protein	8.7g	7.7g	2%
Fats	3.1g	1.8g	2%
Saturated fat	0.437g	0.259g	1%
Calories	250kcal	235kcal	1%
Vitamin K	0.8µg		1%
Vitamin B5	0.404mg	0.446mg	1%
Carbs	47.5g	46g	1%
Vitamin C	0mg	0.1mg	0%
Net carbs	41g	43.3g	N/A
Sugar	0.53g		N/A
Tryptophan	0.097mg	0.092mg	0%
Threonine	0.267mg	0.242mg	0%
Isoleucine	0.334mg	0.315mg	0%
Leucine	0.602mg	0.553mg	0%
Lysine	0.248mg	0.241mg	0%
Methionine	0.155mg	0.139mg	0%
Phenylalanine	0.422mg	0.379mg	0%
Valine	0.396mg	0.353mg	0%
Histidine	0.196mg	0.17mg	0%