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  6. Pumpernickel bread vs. English muffins

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

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Important differences between Pumpernickel bread and English muffins

  • Pumpernickel bread has more Manganese, Copper, Phosphorus, Fiber, and Magnesium, however, English muffins has more Iron, Vitamin B1, Calcium, and Vitamin B3.
  • Pumpernickel bread's daily need coverage for Manganese is 35% more.
  • Pumpernickel bread has 2 times more Magnesium than English muffins. Pumpernickel bread has 54mg of Magnesium, while English muffins have 24mg.
  • English muffins are lower in Sodium.

The food varieties used in the comparison are Bread, pumpernickel and English muffins, plain, enriched, with ca prop (includes sourdough).

Infographic

Pumpernickel bread vs English muffins 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.
Pumpernickel bread
Pumpernickel bread
7
:
3
English muffins
English muffins
Contains more Magnesium +125%
Contains more Phosphorus +93.5%
Contains more Potassium +90.8%
Contains more Zinc +41%
Contains more Copper +112.6%
Contains more Manganese +158.4%
Contains more Calcium +139.7%
Contains more Iron +39.4%
Contains less Sodium -28.7%
Equal in Selenium - 22.4
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
English muffins
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 49% 150% 18% 40% 10% 56% 29% 45% 66% 123%
Contains more Magnesium +125%
Contains more Phosphorus +93.5%
Contains more Potassium +90.8%
Contains more Zinc +41%
Contains more Copper +112.6%
Contains more Manganese +158.4%
Contains more Calcium +139.7%
Contains more Iron +39.4%
Contains less Sodium -28.7%
Equal in Selenium - 22.4

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
Pumpernickel bread
4
:
6
English muffins
English muffins
Contains more Vitamin E +35.5%
Contains more Vitamin B2 +22%
Contains more Vitamin B5 +11.3%
Contains more Vitamin B6 +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.9%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Equal in Folate - 94
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
English muffins
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 6% 120% 58% 77% 22% 13% 71% 5% 3%
Contains more Vitamin E +35.5%
Contains more Vitamin B2 +22%
Contains more Vitamin B5 +11.3%
Contains more Vitamin B6 +133.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +45.9%
Contains more Vitamin B3 +31.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +50%
Equal in Folate - 94

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
English muffins
English muffins
Contains more Fats +83.4%
Contains more Other +63.7%
Contains more Water +14.9%
Equal in Protein - 8.87
Equal in Carbs - 44.17
Pumpernickel bread
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
English muffins
9% 2% 44% 44% 2%
Protein: 8.87 g
Fats: 1.69 g
Carbs: 44.17 g
Water: 43.56 g
Other: 1.71 g
Contains more Fats +83.4%
Contains more Other +63.7%
Contains more Water +14.9%
Equal in Protein - 8.87
Equal in Carbs - 44.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
0
English muffins
English muffins
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +143.3%
Contains more Polyunsaturated fat +148.4%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
English muffins
45% 24% 31%
Saturated Fat: 0.733 g
Monounsaturated Fat: 0.383 g
Polyunsaturated fat: 0.498 g
Contains less Saturated Fat -40.4%
Contains more Monounsaturated Fat +143.3%
Contains more Polyunsaturated fat +148.4%

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 English muffins
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread English muffins Opinion
Net carbs 41g 40.67g Pumpernickel bread
Protein 8.7g 8.87g English muffins
Fats 3.1g 1.69g Pumpernickel bread
Carbs 47.5g 44.17g Pumpernickel bread
Calories 250kcal 227kcal Pumpernickel bread
Starch 37.2g English muffins
Fructose 0.69g English muffins
Sugar 0.53g 3.53g Pumpernickel bread
Fiber 6.5g 3.5g Pumpernickel bread
Calcium 68mg 163mg English muffins
Iron 2.87mg 4mg English muffins
Magnesium 54mg 24mg Pumpernickel bread
Phosphorus 178mg 92mg Pumpernickel bread
Potassium 208mg 109mg Pumpernickel bread
Sodium 596mg 425mg English muffins
Zinc 1.48mg 1.05mg Pumpernickel bread
Copper 0.287mg 0.135mg Pumpernickel bread
Manganese 1.305mg 0.505mg Pumpernickel bread
Selenium 24.5µg 22.4µg Pumpernickel bread
Vitamin E 0.42mg 0.31mg Pumpernickel bread
Vitamin C 0mg 1.8mg English muffins
Vitamin B1 0.327mg 0.477mg English muffins
Vitamin B2 0.305mg 0.25mg Pumpernickel bread
Vitamin B3 3.091mg 4.07mg English muffins
Vitamin B5 0.404mg 0.363mg Pumpernickel bread
Vitamin B6 0.126mg 0.054mg Pumpernickel bread
Folate 93µg 94µg English muffins
Vitamin B12 0µg 0.04µg English muffins
Vitamin K 0.8µg 1.2µg English muffins
Tryptophan 0.097mg 0.108mg English muffins
Threonine 0.267mg 0.331mg English muffins
Isoleucine 0.334mg 0.404mg English muffins
Leucine 0.602mg 0.652mg English muffins
Lysine 0.248mg 0.45mg English muffins
Methionine 0.155mg 153mg English muffins
Phenylalanine 0.422mg 0.417mg Pumpernickel bread
Valine 0.396mg 0.454mg English muffins
Histidine 0.196mg 0.201mg English muffins
Saturated Fat 0.437g 0.733g Pumpernickel bread
Monounsaturated Fat 0.932g 0.383g Pumpernickel bread
Polyunsaturated fat 1.237g 0.498g Pumpernickel bread
Omega-3 - ALA 0.048g English muffins

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread English muffins
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Pumpernickel bread
32%
English muffins
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
58%
English muffins

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 3g)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.296g)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
English muffins
English muffins contains less Sodium (difference - 171mg)
Which food is lower in glycemic index?
English muffins
English muffins is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. English muffins - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174994/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.