Pumpernickel bread vs. Oat bread — In-Depth Nutrition Comparison
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Differences between pumpernickel bread and oat bread
- Pumpernickel bread has more manganese, copper, fiber, zinc, and phosphorus, while oat bread has more vitamin B1, vitamin B3, and selenium.
- Pumpernickel bread's daily need coverage for manganese is 23% higher.
- Oat bread contains 2 times less copper than pumpernickel bread. Pumpernickel bread contains 0.287mg of copper, while oat bread contains 0.135mg.
- The amount of sodium in oat bread is lower.
- Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of oat bread is 64.
The food types used in this comparison are Bread, pumpernickel and Bread, oat bran.
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 more MagnesiumMagnesium | +54.3% |
| Contains more PotassiumPotassium | +41.5% |
| Contains more CopperCopper | +112.6% |
| Contains more ZincZinc | +66.3% |
| Contains more PhosphorusPhosphorus | +26.2% |
| Contains more ManganeseManganese | +67.5% |
| Contains less SodiumSodium | -40.8% |
| Contains more SeleniumSelenium | +22.4% |
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.
| Contains more Vitamin B6Vitamin B6 | +72.6% |
| Contains more FolateFolate | +14.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.1% |
| Contains more Vitamin B2Vitamin B2 | +13.4% |
| Contains more Vitamin B3Vitamin B3 | +56.3% |
| Contains more Vitamin B5Vitamin B5 | +43.8% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more CholineCholine | +28.1% |
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:
10.4 g
Fats:
4.4 g
Carbs:
39.8 g
Water:
44 g
Other:
1.4 g
| Contains more CarbsCarbs | +19.3% |
| Contains more OtherOther | +100% |
| Contains more ProteinProtein | +19.5% |
| Contains more FatsFats | +41.9% |
| Contains more WaterWater | +16.1% |
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
0.697 g
Monounsaturated fat:
Mono. Fat
1.59 g
Polyunsaturated fat:
Poly. Fat
1.694 g
| Contains less Sat. FatSaturated fat | -37.3% |
| Contains more Mono. FatMonounsaturated fat | +70.6% |
| Contains more Poly. FatPolyunsaturated fat | +36.9% |
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 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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.305mg | 0.779mg | 23% |
| Copper | 0.287mg | 0.135mg | 17% |
| Vitamin B1 | 0.327mg | 0.504mg | 15% |
| Vitamin B3 | 3.091mg | 4.831mg | 11% |
| Sodium | 596mg | 353mg | 11% |
| Selenium | 24.5µg | 30µg | 10% |
| Fiber | 6.5g | 4.5g | 8% |
| Phosphorus | 178mg | 141mg | 5% |
| Magnesium | 54mg | 35mg | 5% |
| Zinc | 1.48mg | 0.89mg | 5% |
| Vitamin B5 | 0.404mg | 0.581mg | 4% |
| Vitamin B6 | 0.126mg | 0.073mg | 4% |
| Carbs | 47.5g | 39.8g | 3% |
| Iron | 2.87mg | 3.12mg | 3% |
| Folate | 93µg | 81µg | 3% |
| Protein | 8.7g | 10.4g | 3% |
| Vitamin B2 | 0.305mg | 0.346mg | 3% |
| Polyunsaturated fat | 1.237g | 1.694g | 3% |
| Fats | 3.1g | 4.4g | 2% |
| Potassium | 208mg | 147mg | 2% |
| Monounsaturated fat | 0.932g | 1.59g | 2% |
| Saturated fat | 0.437g | 0.697g | 1% |
| Choline | 14.6mg | 18.7mg | 1% |
| Calories | 250kcal | 236kcal | 1% |
| Net carbs | 41g | 35.3g | N/A |
| Calcium | 68mg | 65mg | 0% |
| Sugar | 0.53g | 7.7g | N/A |
| Vitamin E | 0.42mg | 0.44mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Vitamin K | 0.8µg | 1.2µg | 0% |
| Tryptophan | 0.097mg | 0.131mg | 0% |
| Threonine | 0.267mg | 0.299mg | 0% |
| Isoleucine | 0.334mg | 0.399mg | 0% |
| Leucine | 0.602mg | 0.733mg | 0% |
| Lysine | 0.248mg | 0.297mg | 0% |
| Methionine | 0.155mg | 0.179mg | 0% |
| Phenylalanine | 0.422mg | 0.518mg | 0% |
| Valine | 0.396mg | 0.461mg | 0% |
| Histidine | 0.196mg | 0.225mg | 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%
33%
Minerals Daily Need Coverage Score
78%
62%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 7.17g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 0.26g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Sodium?
Oat bread contains less Sodium (difference - 243mg)
Which food is richer in vitamins?
Oat bread is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)