Pumpernickel bread vs. Naan — In-Depth Nutrition Comparison

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Differences between pumpernickel bread and naan

Pumpernickel bread has more selenium, folate, copper, iron, vitamin B1, vitamin B2, and fiber, while naan has more vitamin E.
Pumpernickel bread's daily need coverage for selenium is 24% higher.
Naan contains 6 times less folate than pumpernickel bread. Pumpernickel bread contains 93µg of folate, while naan contains 16µg.
The amount of sodium in naan is lower.
Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of naan is 71.

The food types used in this comparison are Bread, pumpernickel and Bread, naan, whole wheat, commercially prepared, refrigerated.

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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

Naan

Contains more CalciumCalcium	+15.3%
Contains more PotassiumPotassium	+12.4%
Contains more IronIron	+65.9%
Contains more CopperCopper	+81.6%
Contains more ZincZinc	+19.4%
Contains more SeleniumSelenium	+114.9%

Contains more MagnesiumMagnesium	+25.9%
Contains less SodiumSodium	-21.6%

~equal in Phosphorus ~188mg

~equal in Manganese ~1.4mg

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

Naan

Contains more Vitamin B1Vitamin B1	+85.8%
Contains more Vitamin B2Vitamin B2	+69.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+481.3%
Contains more CholineCholine	+44.6%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+214.3%
Contains more Vitamin B3Vitamin B3	+15.8%
Contains more Vitamin KVitamin K	+312.5%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.128mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	24.5µg	11.4µg	24%
Folate	93µg	16µg	19%
Starch		36g	15%
Iron	2.87mg	1.73mg	14%
Copper	0.287mg	0.158mg	14%
Vitamin B1	0.327mg	0.176mg	13%
Saturated fat	0.437g	2.907g	11%
Vitamin B2	0.305mg	0.18mg	10%
Vitamin B5	0.404mg		8%
Fiber	6.5g	4.8g	7%
Sodium	596mg	467mg	6%
Fats	3.1g	6.7g	6%
Vitamin E	0.42mg	1.32mg	6%
Manganese	1.305mg	1.4mg	4%
Magnesium	54mg	68mg	3%
Vitamin B3	3.091mg	3.58mg	3%
Monounsaturated fat	0.932g	1.946g	3%
Protein	8.7g	10.2g	3%
Vitamin K	0.8µg	3.3µg	2%
Calories	250kcal	286kcal	2%
Zinc	1.48mg	1.24mg	2%
Fructose		0.8g	1%
Potassium	208mg	185mg	1%
Phosphorus	178mg	188mg	1%
Calcium	68mg	59mg	1%
Choline	14.6mg	10.1mg	1%
Net carbs	41g	41.41g	N/A
Carbs	47.5g	46.21g	0%
Cholesterol	0mg	1mg	0%
Sugar	0.53g	3.4g	N/A
Vitamin A	0µg	2µg	0%
Vitamin B6	0.126mg	0.128mg	0%
Polyunsaturated fat	1.237g	1.258g	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%