Pumpernickel bread vs. French rolls — In-Depth Nutrition Comparison

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Summary of differences between pumpernickel bread and french rolls

Pumpernickel bread has more manganese, copper, phosphorus, fiber, magnesium, vitamin B6, and zinc; however, french rolls are higher in vitamin B1, vitamin B3, and selenium.
Pumpernickel bread covers your daily need for manganese, 32% more than french rolls.
Pumpernickel bread has 3 times more vitamin B6 than french rolls. While pumpernickel bread has 0.126mg of vitamin B6, french rolls have only 0.039mg.
The glycemic index of french rolls is higher.

These are the specific foods used in this comparison Bread, pumpernickel and Rolls, french.

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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

French rolls

Contains more MagnesiumMagnesium	+170%
Contains more PotassiumPotassium	+82.5%
Contains more CopperCopper	+112.6%
Contains more ZincZinc	+64.4%
Contains more PhosphorusPhosphorus	+111.9%
Contains more ManganeseManganese	+133.5%

Contains more CalciumCalcium	+33.8%
Contains more SeleniumSelenium	+13.9%

~equal in Iron ~2.71mg

~equal in Sodium ~574mg

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

French rolls

Contains more Vitamin EVitamin E	+40%
Contains more Vitamin B6Vitamin B6	+223.1%

Contains more Vitamin B1Vitamin B1	+59.9%
Contains more Vitamin B3Vitamin B3	+40.8%
Contains more Vitamin B5Vitamin B5	+11.9%
Contains more Vitamin KVitamin K	+125%
Contains more FolateFolate	+21.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.3mg

~equal in Vitamin B12 ~0µg

~equal in Choline ~14.8mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.305mg	0.559mg	32%
Copper	0.287mg	0.135mg	17%
Vitamin B1	0.327mg	0.523mg	16%
Methionine	0.155mg	153mg	15%
Fiber	6.5g	3.2g	13%
Phosphorus	178mg	84mg	13%
Vitamin B3	3.091mg	4.352mg	8%
Magnesium	54mg	20mg	8%
Vitamin B6	0.126mg	0.039mg	7%
Selenium	24.5µg	27.9µg	6%
Folate	93µg	113µg	5%
Zinc	1.48mg	0.9mg	5%
Potassium	208mg	114mg	3%
Polyunsaturated fat	1.237g	0.834g	3%
Monounsaturated fat	0.932g	1.961g	3%
Iron	2.87mg	2.71mg	2%
Calcium	68mg	91mg	2%
Saturated fat	0.437g	0.962g	2%
Fats	3.1g	4.3g	2%
Vitamin K	0.8µg	1.8µg	1%
Calories	250kcal	277kcal	1%
Vitamin B5	0.404mg	0.452mg	1%
Vitamin E	0.42mg	0.3mg	1%
Carbs	47.5g	50.2g	1%
Sodium	596mg	574mg	1%
Protein	8.7g	8.6g	0%
Net carbs	41g	47g	N/A
Sugar	0.53g	0.31g	N/A
Vitamin B2	0.305mg	0.3mg	0%
Choline	14.6mg	14.8mg	0%
Tryptophan	0.097mg	0.099mg	0%
Threonine	0.267mg	0.255mg	0%
Isoleucine	0.334mg	0.336mg	0%
Leucine	0.602mg	0.608mg	0%
Lysine	0.248mg	0.231mg	0%
Phenylalanine	0.422mg	0.422mg	0%
Valine	0.396mg	0.38mg	0%
Histidine	0.196mg	0.188mg	0%