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  6. Pumpernickel bread vs. Naan

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.

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

Infographic

Pumpernickel bread vs Naan infographic
Infographic link

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
Pumpernickel bread
6
:
4
Naan
Naan
Contains more Calcium +15.3%
Contains more Iron +65.9%
Contains more Potassium +12.4%
Contains more Zinc +19.4%
Contains more Copper +81.6%
Contains more Selenium +114.9%
Contains more Magnesium +25.9%
Contains less Sodium -21.6%
Equal in Phosphorus - 188
Equal in Manganese - 1.4
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Naan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 65% 49% 81% 17% 61% 34% 53% 183% 63%
Contains more Calcium +15.3%
Contains more Iron +65.9%
Contains more Potassium +12.4%
Contains more Zinc +19.4%
Contains more Copper +81.6%
Contains more Selenium +114.9%
Contains more Magnesium +25.9%
Contains less Sodium -21.6%
Equal in Phosphorus - 188
Equal in Manganese - 1.4

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
Pumpernickel bread
4
:
5
Naan
Naan
Contains more Vitamin B1 +85.8%
Contains more Vitamin B2 +69.4%
Contains more Folate +481.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +214.3%
Contains more Vitamin B3 +15.8%
Contains more Vitamin K +312.5%
Equal in Vitamin B6 - 0.128
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Naan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 27% 0% 0% 44% 42% 68% 0% 30% 12% 0% 9%
Contains more Vitamin B1 +85.8%
Contains more Vitamin B2 +69.4%
Contains more Folate +481.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +214.3%
Contains more Vitamin B3 +15.8%
Contains more Vitamin K +312.5%
Equal in Vitamin B6 - 0.128

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
Naan
Naan
Contains more Other +40.7%
Contains more Protein +17.2%
Contains more Fats +116.1%
Equal in Carbs - 46.21
Equal in Water - 34.9
Pumpernickel bread
9% 3% 48% 38% 3%
Protein: 8.7 g
Fats: 3.1 g
Carbs: 47.5 g
Water: 37.9 g
Other: 2.8 g
Naan
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 g
Contains more Other +40.7%
Contains more Protein +17.2%
Contains more Fats +116.1%
Equal in Carbs - 46.21
Equal in Water - 34.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
1
:
2
Naan
Naan
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +108.8%
Equal in Polyunsaturated fat - 1.258
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Naan
48% 32% 21%
Saturated Fat: 2.907 g
Monounsaturated Fat: 1.946 g
Polyunsaturated fat: 1.258 g
Contains less Saturated Fat -85%
Contains more Monounsaturated Fat +108.8%
Equal in Polyunsaturated fat - 1.258

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpernickel bread Naan
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Naan Opinion
Net carbs 41g 41.41g Naan
Protein 8.7g 10.2g Naan
Fats 3.1g 6.7g Naan
Carbs 47.5g 46.21g Pumpernickel bread
Calories 250kcal 286kcal Naan
Starch 36g Naan
Fructose 0.8g Naan
Sugar 0.53g 3.4g Pumpernickel bread
Fiber 6.5g 4.8g Pumpernickel bread
Calcium 68mg 59mg Pumpernickel bread
Iron 2.87mg 1.73mg Pumpernickel bread
Magnesium 54mg 68mg Naan
Phosphorus 178mg 188mg Naan
Potassium 208mg 185mg Pumpernickel bread
Sodium 596mg 467mg Naan
Zinc 1.48mg 1.24mg Pumpernickel bread
Copper 0.287mg 0.158mg Pumpernickel bread
Manganese 1.305mg 1.4mg Naan
Selenium 24.5µg 11.4µg Pumpernickel bread
Vitamin A 0IU 6IU Naan
Vitamin A RAE 0µg 2µg Naan
Vitamin E 0.42mg 1.32mg Naan
Vitamin B1 0.327mg 0.176mg Pumpernickel bread
Vitamin B2 0.305mg 0.18mg Pumpernickel bread
Vitamin B3 3.091mg 3.58mg Naan
Vitamin B5 0.404mg Pumpernickel bread
Vitamin B6 0.126mg 0.128mg Naan
Folate 93µg 16µg Pumpernickel bread
Vitamin K 0.8µg 3.3µg Naan
Tryptophan 0.097mg Pumpernickel bread
Threonine 0.267mg Pumpernickel bread
Isoleucine 0.334mg Pumpernickel bread
Leucine 0.602mg Pumpernickel bread
Lysine 0.248mg Pumpernickel bread
Methionine 0.155mg Pumpernickel bread
Phenylalanine 0.422mg Pumpernickel bread
Valine 0.396mg Pumpernickel bread
Histidine 0.196mg Pumpernickel bread
Cholesterol 0mg 1mg Pumpernickel bread
Saturated Fat 0.437g 2.907g Pumpernickel bread
Monounsaturated Fat 0.932g 1.946g Naan
Polyunsaturated fat 1.237g 1.258g Naan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Naan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Pumpernickel bread
19%
Naan
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
62%
Naan

Comparison summary

Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 2.87g)
Which food is lower in Cholesterol?
Pumpernickel bread
Pumpernickel bread is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 2.47g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Naan
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpernickel bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174918/nutrients
  2. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.