Pumpernickel bread vs. Graham cracker — In-Depth Nutrition Comparison
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What are the differences between Pumpernickel bread and Graham cracker?
- Pumpernickel bread is higher in Selenium, Copper, Manganese, and Fiber, yet Graham cracker is higher in Iron, Vitamin K, Vitamin B3, and Vitamin E.
- Pumpernickel bread's daily need coverage for Selenium is 33% more.
- Pumpernickel bread has 2 times more Fiber than Graham cracker. While Pumpernickel bread has 6.5g of Fiber, Graham cracker has only 3.4g.
- The amount of Sodium in Graham cracker is lower.
We used Bread, pumpernickel and Cookies, graham crackers, plain or honey (includes cinnamon) types in this article.
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.
| Contains more MagnesiumMagnesium | +35% |
| Contains more PotassiumPotassium | +22.4% |
| Contains more CopperCopper | +68.8% |
| Contains more ZincZinc | +54.2% |
| Contains more ManganeseManganese | +28.1% |
| Contains more SeleniumSelenium | +288.9% |
| Contains more CalciumCalcium | +13.2% |
| Contains more IronIron | +31.7% |
| Contains less SodiumSodium | -23% |
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.
| Contains more Vitamin B1Vitamin B1 | +23.4% |
| Contains more CholineCholine | +147.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +259.5% |
| Contains more Vitamin B3Vitamin B3 | +43.6% |
| Contains more Vitamin B6Vitamin B6 | +23.8% |
| Contains more Vitamin KVitamin K | +1687.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
3.1 g
Carbs:
47.5 g
Water:
37.9 g
Other:
2.8 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +30% |
| Contains more WaterWater | +1018% |
| Contains more OtherOther | +68.7% |
| Contains more FatsFats | +241.9% |
| Contains more CarbsCarbs | +63.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.437 g
Monounsaturated Fat:
Mono. Fat
0.932 g
Polyunsaturated fat:
Poly. Fat
1.237 g
Saturated Fat:
Sat. Fat
1.633 g
Monounsaturated Fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated Fat | -73.2% |
| Contains more Mono. FatMonounsaturated Fat | +169.2% |
| Contains more Poly. FatPolyunsaturated fat | +335.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 250kcal | 430kcal |
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| Protein | 8.7g | 6.69g |
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| Fats | 3.1g | 10.6g |
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| Net carbs | 41g | 74.26g |
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| Carbs | 47.5g | 77.66g |
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| Magnesium | 54mg | 40mg |
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| Calcium | 68mg | 77mg |
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| Potassium | 208mg | 170mg |
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| Iron | 2.87mg | 3.78mg |
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| Sugar | 0.53g | 24.85g |
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| Fiber | 6.5g | 3.4g |
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| Copper | 0.287mg | 0.17mg |
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| Zinc | 1.48mg | 0.96mg |
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| Starch | 46.56g |
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| Phosphorus | 178mg | 185mg |
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| Sodium | 596mg | 459mg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.42mg | 1.51mg |
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| Manganese | 1.305mg | 1.019mg |
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| Selenium | 24.5µg | 6.3µg |
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| Vitamin B1 | 0.327mg | 0.265mg |
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| Vitamin B2 | 0.305mg | 0.317mg |
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| Vitamin B3 | 3.091mg | 4.439mg |
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| Vitamin B5 | 0.404mg | 0.42mg |
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| Vitamin B6 | 0.126mg | 0.156mg |
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| Vitamin K | 0.8µg | 14.3µg |
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| Folate | 93µg | 91µg |
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| Trans Fat | 0.055g |
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| Choline | 14.6mg | 5.9mg |
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| Saturated Fat | 0.437g | 1.633g |
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| Monounsaturated Fat | 0.932g | 2.509g |
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| Polyunsaturated fat | 1.237g | 5.388g |
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| Tryptophan | 0.097mg |
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| Threonine | 0.267mg |
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| Isoleucine | 0.334mg |
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| Leucine | 0.602mg |
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| Lysine | 0.248mg |
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| Methionine | 0.155mg |
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| Phenylalanine | 0.422mg |
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| Valine | 0.396mg |
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| Histidine | 0.196mg |
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| Fructose | 0.99g |
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| Omega-3 - ALA | 0.599g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
27%
32%
Minerals Daily Need Coverage Score
78%
60%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 24.32g)
Which food is lower in Saturated Fat?
Pumpernickel bread is lower in Saturated Fat (difference - 1.196g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 137mg)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)