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.
| 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% |
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 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% |
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:
10.2 g
Fats:
6.7 g
Carbs:
46.21 g
Water:
34.9 g
Other:
1.99 g
| Contains more OtherOther | +40.7% |
| Contains more ProteinProtein | +17.2% |
| Contains more FatsFats | +116.1% |
~equal in
Carbs
~46.21g
~equal in
Water
~34.9g
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
2.907 g
Monounsaturated fat:
Mono. Fat
1.946 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains less Sat. FatSaturated fat | -85% |
| Contains more Mono. FatMonounsaturated fat | +108.8% |
~equal in
Polyunsaturated fat
~1.258g
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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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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%
18%
Minerals Daily Need Coverage Score
78%
62%
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 - 2.87g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 2.47g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Naan contains less Sodium (difference - 129mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.