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  6. Pumpernickel bread vs. French toast

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

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Summary of differences between Pumpernickel bread and French toast

  • Pumpernickel bread has more Manganese, Copper, Iron, Folate, Vitamin B1, and Vitamin B3, however, French toast is higher in Vitamin A RAE, and Vitamin B12.
  • Pumpernickel bread covers your daily need of Manganese 49% more than French toast.
  • Pumpernickel bread has 5 times more Copper than French toast. While Pumpernickel bread has 0.287mg of Copper, French toast has only 0.058mg.
  • Pumpernickel bread has less Saturated Fat.

These are the specific foods used in this comparison Bread, pumpernickel and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Pumpernickel bread vs French toast 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
8
:
2
French toast
French toast
Contains more Iron +71.9%
Contains more Magnesium +217.6%
Contains more Phosphorus +52.1%
Contains more Potassium +55.2%
Contains more Zinc +120.9%
Contains more Copper +394.8%
Contains more Manganese +594.1%
Contains more Selenium +21.9%
Contains more Calcium +47.1%
Contains less Sodium -19.6%
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
French toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 63% 13% 51% 12% 63% 19% 20% 25% 110%
Contains more Iron +71.9%
Contains more Magnesium +217.6%
Contains more Phosphorus +52.1%
Contains more Potassium +55.2%
Contains more Zinc +120.9%
Contains more Copper +394.8%
Contains more Manganese +594.1%
Contains more Selenium +21.9%
Contains more Calcium +47.1%
Contains less Sodium -19.6%

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
7
:
5
French toast
French toast
Contains more Vitamin B1 +60.3%
Contains more Vitamin B3 +89.9%
Contains more Vitamin B6 +70.3%
Contains more Folate +116.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.321
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%
French toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 0% 0% 1% 51% 75% 31% 33% 18% 33% 39% 0%
Contains more Vitamin B1 +60.3%
Contains more Vitamin B3 +89.9%
Contains more Vitamin B6 +70.3%
Contains more Folate +116.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +35.9%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.321

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
French toast
French toast
Contains more Protein +13%
Contains more Carbs +90%
Contains more Other +55.6%
Contains more Fats +248.4%
Contains more Water +44.3%
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
French toast
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more Protein +13%
Contains more Carbs +90%
Contains more Other +55.6%
Contains more Fats +248.4%
Contains more Water +44.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
French toast
French toast
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +385.4%
Contains more Polyunsaturated fat +109.7%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
French toast
28% 46% 26%
Saturated Fat: 2.723 g
Monounsaturated Fat: 4.524 g
Polyunsaturated fat: 2.594 g
Contains less Saturated Fat -84%
Contains more Monounsaturated Fat +385.4%
Contains more Polyunsaturated fat +109.7%

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 French toast
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread French toast Opinion
Net carbs 41g 25g Pumpernickel bread
Protein 8.7g 7.7g Pumpernickel bread
Fats 3.1g 10.8g French toast
Carbs 47.5g 25g Pumpernickel bread
Calories 250kcal 229kcal Pumpernickel bread
Sugar 0.53g French toast
Fiber 6.5g Pumpernickel bread
Calcium 68mg 100mg French toast
Iron 2.87mg 1.67mg Pumpernickel bread
Magnesium 54mg 17mg Pumpernickel bread
Phosphorus 178mg 117mg Pumpernickel bread
Potassium 208mg 134mg Pumpernickel bread
Sodium 596mg 479mg French toast
Zinc 1.48mg 0.67mg Pumpernickel bread
Copper 0.287mg 0.058mg Pumpernickel bread
Manganese 1.305mg 0.188mg Pumpernickel bread
Selenium 24.5µg 20.1µg Pumpernickel bread
Vitamin A 0IU 503IU French toast
Vitamin A RAE 0µg 124µg French toast
Vitamin E 0.42mg Pumpernickel bread
Vitamin C 0mg 0.3mg French toast
Vitamin B1 0.327mg 0.204mg Pumpernickel bread
Vitamin B2 0.305mg 0.321mg French toast
Vitamin B3 3.091mg 1.628mg Pumpernickel bread
Vitamin B5 0.404mg 0.549mg French toast
Vitamin B6 0.126mg 0.074mg Pumpernickel bread
Folate 93µg 43µg Pumpernickel bread
Vitamin B12 0µg 0.31µg French toast
Vitamin K 0.8µg Pumpernickel bread
Tryptophan 0.097mg 0.094mg Pumpernickel bread
Threonine 0.267mg 0.305mg French toast
Isoleucine 0.334mg 0.375mg French toast
Leucine 0.602mg 0.621mg French toast
Lysine 0.248mg 0.413mg French toast
Methionine 0.155mg 0.188mg French toast
Phenylalanine 0.422mg 0.389mg Pumpernickel bread
Valine 0.396mg 0.419mg French toast
Histidine 0.196mg 0.179mg Pumpernickel bread
Cholesterol 0mg 116mg Pumpernickel bread
Saturated Fat 0.437g 2.723g Pumpernickel bread
Omega-3 - DHA 0g 0.01g French toast
Omega-3 - EPA 0g 0.001g French toast
Monounsaturated Fat 0.932g 4.524g French toast
Polyunsaturated fat 1.237g 2.594g French toast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread French toast
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
26%
French toast
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 2.286g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food is lower in Sugar?
French toast
French toast is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
French toast
French toast contains less Sodium (difference - 117mg)
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.