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  6. Pumpernickel bread vs. Navajo frybread

Pumpernickel bread vs. Navajo frybread — In-Depth Nutrition Comparison

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What are the main differences between pumpernickel bread and navajo frybread?

  • Pumpernickel bread is richer in manganese, copper, selenium, zinc, and magnesium, yet navajo frybread is richer in iron, vitamin B3, and vitamin B1.
  • Pumpernickel bread's daily need coverage for manganese is 44% higher.
  • Pumpernickel bread has 4 times more zinc than navajo frybread. Pumpernickel bread has 1.48mg of zinc, while navajo frybread has 0.35mg.
  • Navajo frybread contains less sodium.
  • Pumpernickel bread has a lower glycemic index than navajo frybread.

We used Bread, pumpernickel and Frybread, made with lard (Navajo) types in this comparison.

Infographic

Pumpernickel bread vs Navajo frybread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +19.3%
Contains more PotassiumPotassium +170.1%
Contains more CopperCopper +215.4%
Contains more ZincZinc +322.9%
Contains more PhosphorusPhosphorus +44.7%
Contains more ManganeseManganese +339.4%
Contains more SeleniumSelenium +31.7%
Contains more IronIron +40.8%
Contains less SodiumSodium -44.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +40.6%
Contains more Vitamin B5Vitamin B5 +146.3%
Contains more Vitamin B6Vitamin B6 +231.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +31.5%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more FolateFolate +31.2%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.8µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Navajo frybread DV% diff.
Manganese 1.305mg 0.297mg 44%
Fiber 6.5g 26%
Copper 0.287mg 0.091mg 22%
Saturated fat 0.437g 4.621g 19%
Starch 42.85g 18%
Iron 2.87mg 4.04mg 15%
Fats 3.1g 12.22g 14%
Sodium 596mg 329mg 12%
Selenium 24.5µg 18.6µg 11%
Zinc 1.48mg 0.35mg 10%
Vitamin B3 3.091mg 4.603mg 9%
Vitamin B1 0.327mg 0.43mg 9%
Magnesium 54mg 18mg 9%
Monounsaturated fat 0.932g 4.411g 9%
Phosphorus 178mg 123mg 8%
Vitamin B6 0.126mg 0.038mg 7%
Folate 93µg 122µg 7%
Vitamin B2 0.305mg 0.217mg 7%
Vitamin B5 0.404mg 0.164mg 5%
Protein 8.7g 6.69g 4%
Calories 250kcal 330kcal 4%
Potassium 208mg 77mg 4%
Vitamin E 0.42mg 0mg 3%
Choline 14.6mg 3%
Cholesterol 0mg 7mg 2%
Calcium 68mg 57mg 1%
Polyunsaturated fat 1.237g 1.055g 1%
Carbs 47.5g 48.26g 0%
Net carbs 41g 48.26g N/A
Sugar 0.53g 2.03g N/A
Vitamin K 0.8µg 0.8µg 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%
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more ProteinProtein +30%
Contains more WaterWater +20.1%
Contains more OtherOther +122.2%
Contains more FatsFats +294.2%
~equal in Carbs ~48.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Poly. FatPolyunsaturated fat +17.3%
Contains more Mono. FatMonounsaturated fat +373.3%

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.