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 are lower.
We used Bread, pumpernickel and MURRAY, Vanilla Wafer types in this article.
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.
Contains
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Phosphorus
+323.8%
Contains
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Potassium
+147.6%
Contains
less
Sodium
-32.7%
Contains
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Phosphorus
+323.8%
Contains
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Potassium
+147.6%
Contains
less
Sodium
-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.
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Contains
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Vitamin B2
+32.6%
Contains
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Vitamin B3
+18.9%
Contains
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Vitamin B1
+28.4%
Equal in Folate - 88
Contains
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Vitamin B2
+32.6%
Contains
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Vitamin B3
+18.9%
Contains
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Vitamin B1
+28.4%
Equal in Folate - 88
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+117.5%
Contains
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Water
+824.4%
Contains
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Other
+75%
Contains
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Fats
+461.3%
Contains
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Carbs
+53.5%
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
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Protein
+117.5%
Contains
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Water
+824.4%
Contains
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Other
+75%
Contains
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Fats
+461.3%
Contains
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Carbs
+53.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.3%
Contains
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Monounsaturated Fat
+318.5%
Contains
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Polyunsaturated fat
+433.5%
Saturated Fat:
0.437 g
Monounsaturated Fat:
0.932 g
Polyunsaturated fat:
1.237 g
Saturated Fat:
5.7 g
Monounsaturated Fat:
3.9 g
Polyunsaturated fat:
6.6 g
Contains
less
Saturated Fat
-92.3%
Contains
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Monounsaturated Fat
+318.5%
Contains
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Polyunsaturated 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 Sugar |
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| Lower in Cholesterol |
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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 | |
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Opinion |
| Net carbs | 41g | 71.5g |
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| Protein | 8.7g | 4g |
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| Fats | 3.1g | 17.4g |
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| Carbs | 47.5g | 72.9g |
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| Calories | 250kcal | 461kcal |
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| Sugar | 0.53g | 31.5g |
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| Fiber | 6.5g | 1.4g |
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| Calcium | 68mg |
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| Iron | 2.87mg |
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| Magnesium | 54mg |
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| Phosphorus | 178mg | 42mg |
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| Potassium | 208mg | 84mg |
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| Sodium | 596mg | 401mg |
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| Zinc | 1.48mg |
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| Copper | 0.287mg |
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| Manganese | 1.305mg |
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| Selenium | 24.5µg |
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| Vitamin E | 0.42mg |
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| Vitamin B1 | 0.327mg | 0.42mg |
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| Vitamin B2 | 0.305mg | 0.23mg |
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| Vitamin B3 | 3.091mg | 2.6mg |
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| Vitamin B5 | 0.404mg |
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| Vitamin B6 | 0.126mg |
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| Folate | 93µg | 88µg |
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| Vitamin K | 0.8µg |
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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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| Cholesterol | 0mg | 1mg |
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| Trans Fat | 0.25g |
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| Saturated Fat | 0.437g | 5.7g |
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| Monounsaturated Fat | 0.932g | 3.9g |
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| Polyunsaturated fat | 1.237g | 6.6g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
29%
23%
Minerals Daily Need Coverage Score
78%
8%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 30.97g)
Which food is lower in Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 1mg)
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?
?
The foods are relatively equal in price ($)