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Pumpernickel bread vs. Lavash (Armenian Bread) — In-Depth Nutrition Comparison

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The main differences between pumpernickel bread and lavash (Armenian Bread)

  • Lavash (Armenian Bread) contains less monounsaturated fat and polyunsaturated fat than pumpernickel bread.
  • Lavash (Armenian Bread) has 12 times less selenium than pumpernickel bread. Pumpernickel bread has 24.5µg of selenium, while lavash (Armenian Bread) has 2µg.
  • Lavash (Armenian Bread) has a higher glycemic index than pumpernickel bread.

Food types used in this article are Bread, pumpernickel and Lavash (Armenian Bread).

Infographic

Pumpernickel bread vs Lavash (Armenian Bread) 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 19% 6.3% 11% 45% 110% 19% 213% 104% 65% 11%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +223.8%
Contains more PotassiumPotassium +66.4%
Contains more IronIron +139.2%
Contains more ZincZinc +111.4%
Contains less SodiumSodium -25.1%
Contains more ManganeseManganese +161%
Contains more SeleniumSelenium +1125%
Contains more CopperCopper +15%
Contains more PhosphorusPhosphorus +178.7%

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% 7.4% 0% 25% 9.2% 45% 0% 18% 0% 0% 20% 0%
Contains more Vitamin EVitamin E +13.5%
Contains more Vitamin B1Vitamin B1 +227%
Contains more Vitamin B2Vitamin B2 +662.5%
Contains more Vitamin B3Vitamin B3 +28.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +57.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +257.7%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Lavash (Armenian Bread) DV% diff.
Phosphorus 178mg 496mg 45%
Selenium 24.5µg 2µg 41%
Manganese 1.305mg 0.5mg 35%
Iron 2.87mg 1.2mg 21%
Vitamin B2 0.305mg 0.04mg 20%
Vitamin B1 0.327mg 0.1mg 19%
Folate 93µg 26µg 17%
Fiber 6.5g 3.1g 14%
Sodium 596mg 796mg 9%
Vitamin B5 0.404mg 8%
Zinc 1.48mg 0.7mg 7%
Magnesium 54mg 27mg 6%
Copper 0.287mg 0.33mg 5%
Calcium 68mg 21mg 5%
Polyunsaturated fat 1.237g 0.5g 5%
Carbs 47.5g 60.3g 4%
Vitamin B6 0.126mg 0.08mg 4%
Vitamin B3 3.091mg 2.4mg 4%
Choline 14.6mg 3%
Fats 3.1g 1.2g 3%
Monounsaturated fat 0.932g 0.1g 2%
Calories 250kcal 281kcal 2%
Potassium 208mg 125mg 2%
Vitamin K 0.8µg 1%
Saturated fat 0.437g 0.2g 1%
Protein 8.7g 8.7g 0%
Net carbs 41g N/A
Sugar 0.53g N/A
Vitamin E 0.42mg 0.37mg 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% 60% 27% 3%
Protein: 8.7 g
Fats: 1.2 g
Carbs: 60.3 g
Water: 27 g
Other: 2.8 g
Contains more FatsFats +158.3%
Contains more WaterWater +40.4%
Contains more CarbsCarbs +26.9%
~equal in Protein ~8.7g
~equal in Other ~2.8g

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
25% 13% 63%
Saturated fat: Sat. Fat 0.2 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
Contains more Mono. FatMonounsaturated fat +832%
Contains more Poly. FatPolyunsaturated fat +147.4%
Contains less Sat. FatSaturated fat -54.2%

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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

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.