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.

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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

Oat bread

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%

~equal in Calcium ~65mg

~equal in Iron ~3.12mg

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

Oat bread

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%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.44mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%