Pumpernickel bread vs. Murray Vanilla Wafers — In-Depth Nutrition Comparison
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What are the differences between pumpernickel bread and murray Vanilla Wafers?
- Pumpernickel bread is higher in fiber, phosphorus, and vitamin B2, yet murray Vanilla Wafers are higher in vitamin B1, monounsaturated fat, and polyunsaturated fat.
- Murray Vanilla Wafers' daily need coverage for saturated fat is 26% more.
- Pumpernickel bread has 5 times more fiber than murray Vanilla Wafers. While pumpernickel bread has 6.5g of fiber, murray Vanilla Wafers have only 1.4g.
- The amount of sodium in murray Vanilla Wafers is lower.
We used Bread, pumpernickel and MURRAY, Vanilla Wafer types in this article.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +147.6% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +323.8% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -32.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +32.6% |
| Contains more Vitamin B3Vitamin B3 | +18.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +28.4% |
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:
4 g
Fats:
17.4 g
Carbs:
72.9 g
Water:
4.1 g
Other:
1.6 g
| Contains more ProteinProtein | +117.5% |
| Contains more WaterWater | +824.4% |
| Contains more OtherOther | +75% |
| Contains more FatsFats | +461.3% |
| Contains more CarbsCarbs | +53.5% |
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
5.7 g
Monounsaturated fat:
Mono. Fat
3.9 g
Polyunsaturated fat:
Poly. Fat
6.6 g
| Contains less Sat. FatSaturated fat | -92.3% |
| Contains more Mono. FatMonounsaturated fat | +318.5% |
| Contains more Poly. FatPolyunsaturated fat | +433.5% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.305mg | 57% | |
| Selenium | 24.5µg | 45% | |
| Polyunsaturated fat | 1.237g | 6.6g | 36% |
| Iron | 2.87mg | 36% | |
| Copper | 0.287mg | 32% | |
| Saturated fat | 0.437g | 5.7g | 24% |
| Fats | 3.1g | 17.4g | 22% |
| Fiber | 6.5g | 1.4g | 20% |
| Phosphorus | 178mg | 42mg | 19% |
| Magnesium | 54mg | 13% | |
| Zinc | 1.48mg | 13% | |
| Calories | 250kcal | 461kcal | 11% |
| Vitamin B6 | 0.126mg | 10% | |
| Protein | 8.7g | 4g | 9% |
| Sodium | 596mg | 401mg | 8% |
| Vitamin B5 | 0.404mg | 8% | |
| Carbs | 47.5g | 72.9g | 8% |
| Vitamin B1 | 0.327mg | 0.42mg | 8% |
| Calcium | 68mg | 7% | |
| Monounsaturated fat | 0.932g | 3.9g | 7% |
| Vitamin B2 | 0.305mg | 0.23mg | 6% |
| Potassium | 208mg | 84mg | 4% |
| Vitamin B3 | 3.091mg | 2.6mg | 3% |
| Choline | 14.6mg | 3% | |
| Vitamin E | 0.42mg | 3% | |
| Vitamin K | 0.8µg | 1% | |
| Folate | 93µg | 88µg | 1% |
| Net carbs | 41g | 71.5g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 0.53g | 31.5g | N/A |
| Trans fat | 0.25g | N/A | |
| 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% |
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%
21%
Minerals Daily Need Coverage Score
78%
8%
Comparison summary
Which food is lower in Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 30.97g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 5.263g)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food is richer in vitamins?
Pumpernickel bread is relatively richer in vitamins
Which food contains less Sodium?
Murray Vanilla Wafers contains less Sodium (difference - 195mg)
Which food is lower in glycemic index?
Murray Vanilla Wafers is lower in glycemic index (difference - 49)
Which food is cheaper?
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The foods are relatively equal in price ($)