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.

Pumpernickel bread

Murray Vanilla Wafers

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.

Pumpernickel bread

Murray Vanilla Wafers

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%

~equal in Vitamin C ~mg

~equal in Vitamin A ~µg

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Folate ~88µg

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%