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Pumpernickel bread vs. Ladyfinger — In-Depth Nutrition Comparison

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What are the differences between pumpernickel bread and ladyfinger?

  • Pumpernickel bread is higher in manganese, fiber, copper, and magnesium, yet ladyfinger is higher in vitamin B12, vitamin A, and vitamin B5.
  • Ladyfinger's daily need coverage for cholesterol is 74% more.
  • Pumpernickel bread has 7 times more fiber than ladyfinger. While pumpernickel bread has 6.5g of fiber, ladyfinger has only 1g.
  • The amount of sodium in ladyfinger is lower.

We used Bread, pumpernickel and Cookies, ladyfingers, without lemon juice and rind types in this article.

Infographic

Pumpernickel bread vs Ladyfinger 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.
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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +350%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +84.1%
Contains more CopperCopper +202.1%
Contains more ZincZinc +29.8%
Contains more ManganeseManganese +443.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +24.7%
Contains less SodiumSodium -75.3%
~equal in Phosphorus ~173mg

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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.1%
Contains more Vitamin B3Vitamin B3 +46.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40.3%
Contains more Vitamin B5Vitamin B5 +176.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.122mg

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +94.4%
Contains more OtherOther +154.5%
Contains more ProteinProtein +21.8%
Contains more FatsFats +193.5%
Contains more CarbsCarbs +25.7%

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +301.8%
Contains more Poly. FatPolyunsaturated fat +15%

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 Ladyfinger
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Manganese 1.305mg 0.24mg 46%
Selenium 24.5µg 45%
Vitamin B12 0µg 0.75µg 31%
Fiber 6.5g 1g 22%
Copper 0.287mg 0.095mg 21%
Sodium 596mg 147mg 20%
Vitamin A 0µg 167µg 19%
Vitamin B5 0.404mg 1.116mg 14%
Saturated fat 0.437g 3.022g 12%
Magnesium 54mg 12mg 10%
Vitamin B2 0.305mg 0.428mg 9%
Fats 3.1g 9.1g 9%
Iron 2.87mg 3.58mg 9%
Monounsaturated fat 0.932g 3.745g 7%
Vitamin B3 3.091mg 2.104mg 6%
Calories 250kcal 363kcal 6%
Carbs 47.5g 59.7g 4%
Vitamin B1 0.327mg 0.284mg 4%
Protein 8.7g 10.6g 4%
Folate 93µg 77µg 4%
Vitamin E 0.42mg 3%
Zinc 1.48mg 1.14mg 3%
Potassium 208mg 113mg 3%
Choline 14.6mg 3%
Calcium 68mg 47mg 2%
Polyunsaturated fat 1.237g 1.423g 1%
Phosphorus 178mg 173mg 1%
Vitamin K 0.8µg 1%
Net carbs 41g 58.7g N/A
Sugar 0.53g N/A
Vitamin B6 0.126mg 0.122mg 0%
Tryptophan 0.097mg 0.133mg 0%
Threonine 0.267mg 0.467mg 0%
Isoleucine 0.334mg 0.516mg 0%
Leucine 0.602mg 0.861mg 0%
Lysine 0.248mg 0.679mg 0%
Methionine 0.155mg 0.268mg 0%
Phenylalanine 0.422mg 0.511mg 0%
Valine 0.396mg 0.579mg 0%
Histidine 0.196mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Ladyfinger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Pumpernickel bread
39%
Ladyfinger
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
35%
Ladyfinger

Comparison summary

Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 221mg)
Which food is lower in Saturated fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated fat (difference - 2.585g)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food is richer in vitamins?
Pumpernickel bread
Pumpernickel bread is relatively richer in vitamins
Which food is lower in Sugar?
Ladyfinger
Ladyfinger is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Ladyfinger
Ladyfinger contains less Sodium (difference - 449mg)
Which food is lower in glycemic index?
Ladyfinger
Ladyfinger is lower in glycemic index (difference - 49)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.