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Pumpernickel bread vs. Focaccia — In-Depth Nutrition Comparison

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What are the differences between pumpernickel bread and focaccia?

  • Pumpernickel bread is higher in manganese, copper, fiber, selenium, magnesium, and phosphorus, yet focaccia is higher in vitamin B1, folate, and vitamin E.
  • Pumpernickel bread's daily need coverage for manganese is 41% more.
  • Pumpernickel bread has 4 times more fiber than focaccia. While pumpernickel bread has 6.5g of fiber, focaccia has only 1.8g.
  • The glycemic index of pumpernickel bread is lower.

We used Bread, pumpernickel and Focaccia, Italian flatbread, plain types in this article.

Infographic

Pumpernickel bread vs Focaccia 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% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +170%
Contains more CalciumCalcium +94.3%
Contains more PotassiumPotassium +82.5%
Contains more CopperCopper +215.4%
Contains more ZincZinc +11.3%
Contains more PhosphorusPhosphorus +39.1%
Contains more ManganeseManganese +258.5%
Contains more SeleniumSelenium +54.1%
Contains more IronIron +10.1%
~equal in Sodium ~561mg

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% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more CholineCholine +403.4%
Contains more Vitamin EVitamin E +238.1%
Contains more Vitamin B1Vitamin B1 +43.7%
Contains more Vitamin B3Vitamin B3 +18.7%
Contains more Vitamin B5Vitamin B5 +59.7%
Contains more Vitamin KVitamin K +612.5%
Contains more FolateFolate +48.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.301mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Focaccia DV% diff.
Manganese 1.305mg 0.364mg 41%
Copper 0.287mg 0.091mg 22%
Fiber 6.5g 1.8g 19%
Selenium 24.5µg 15.9µg 16%
Vitamin B1 0.327mg 0.47mg 12%
Monounsaturated fat 0.932g 5.67g 12%
Folate 93µg 138µg 11%
Magnesium 54mg 20mg 8%
Phosphorus 178mg 128mg 7%
Vitamin E 0.42mg 1.42mg 7%
Fats 3.1g 7.89g 7%
Vitamin B5 0.404mg 0.645mg 5%
Iron 2.87mg 3.16mg 4%
Vitamin B3 3.091mg 3.67mg 4%
Vitamin K 0.8µg 5.7µg 4%
Carbs 47.5g 35.82g 4%
Calcium 68mg 35mg 3%
Potassium 208mg 114mg 3%
Choline 14.6mg 2.9mg 2%
Saturated fat 0.437g 0.877g 2%
Sodium 596mg 561mg 2%
Polyunsaturated fat 1.237g 0.994g 2%
Vitamin B6 0.126mg 0.113mg 1%
Zinc 1.48mg 1.33mg 1%
Calories 250kcal 249kcal 0%
Protein 8.7g 8.77g 0%
Net carbs 41g 34.02g N/A
Sugar 0.53g 1.75g N/A
Vitamin B2 0.305mg 0.301mg 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%

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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more CarbsCarbs +32.6%
Contains more OtherOther +73.9%
Contains more FatsFats +154.5%
Contains more WaterWater +21.1%
~equal in Protein ~8.77g

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains less Sat. FatSaturated fat -50.2%
Contains more Poly. FatPolyunsaturated fat +24.4%
Contains more Mono. FatMonounsaturated fat +508.4%

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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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.