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  6. Pumpernickel bread vs. Oatmeal bread

Pumpernickel bread vs. Oatmeal bread — In-Depth Nutrition Comparison

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Summary of differences between pumpernickel bread and oatmeal bread

  • Pumpernickel bread has more manganese, fiber, copper, folate, and phosphorus; however, oatmeal bread is higher in vitamin B1.
  • Pumpernickel bread covers your daily need for manganese, 16% more than oatmeal bread.
  • Pumpernickel bread has 2 times more fiber than oatmeal bread. While pumpernickel bread has 6.5g of fiber, oatmeal bread has only 4g.
  • Oatmeal bread has less sodium.
  • The glycemic index of oatmeal bread is higher.

These are the specific foods used in this comparison Bread, pumpernickel and Bread, oatmeal.

Infographic

Pumpernickel bread vs Oatmeal bread 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 26% 20% 13% 101% 70% 28% 54% 58% 123% 134%
Contains more MagnesiumMagnesium +45.9%
Contains more PotassiumPotassium +46.5%
Contains more CopperCopper +37.3%
Contains more ZincZinc +45.1%
Contains more PhosphorusPhosphorus +41.3%
Contains more ManganeseManganese +38.8%
Contains less SodiumSodium -25%
~equal in Calcium ~66mg
~equal in Iron ~2.7mg
~equal in Selenium ~24.6µg

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% 1.7% 9.6% 0% 100% 55% 59% 20% 16% 3.8% 3.8% 47% 10%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B5Vitamin B5 +18.5%
Contains more Vitamin B6Vitamin B6 +85.3%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +87.5%
Contains more CholineCholine +28.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.136mg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Oatmeal bread DV% diff.
Manganese 1.305mg 0.94mg 16%
Fiber 6.5g 4g 10%
Copper 0.287mg 0.209mg 9%
Folate 93µg 62µg 8%
Phosphorus 178mg 126mg 7%
Vitamin B1 0.327mg 0.399mg 6%
Sodium 596mg 447mg 6%
Vitamin B2 0.305mg 0.24mg 5%
Magnesium 54mg 37mg 4%
Zinc 1.48mg 1.02mg 4%
Vitamin B6 0.126mg 0.068mg 4%
Polyunsaturated fat 1.237g 1.702g 3%
Iron 2.87mg 2.7mg 2%
Potassium 208mg 142mg 2%
Monounsaturated fat 0.932g 1.578g 2%
Fats 3.1g 4.4g 2%
Choline 14.6mg 18.7mg 1%
Vitamin B5 0.404mg 0.341mg 1%
Saturated fat 0.437g 0.703g 1%
Vitamin K 0.8µg 1.5µg 1%
Vitamin B12 0µg 0.03µg 1%
Calories 250kcal 269kcal 1%
Protein 8.7g 8.4g 1%
Vitamin A 0µg 5µg 1%
Carbs 47.5g 48.5g 0%
Net carbs 41g 44.5g N/A
Calcium 68mg 66mg 0%
Sugar 0.53g 8.14g N/A
Vitamin E 0.42mg 0.48mg 0%
Selenium 24.5µg 24.6µg 0%
Vitamin B3 3.091mg 3.136mg 0%
Tryptophan 0.097mg 0.116mg 0%
Threonine 0.267mg 0.247mg 0%
Isoleucine 0.334mg 0.325mg 0%
Leucine 0.602mg 0.608mg 0%
Lysine 0.248mg 0.27mg 0%
Methionine 0.155mg 0.152mg 0%
Phenylalanine 0.422mg 0.414mg 0%
Valine 0.396mg 0.393mg 0%
Histidine 0.196mg 0.186mg 0%

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
8% 4% 49% 37% 2%
Protein: 8.4 g
Fats: 4.4 g
Carbs: 48.5 g
Water: 36.7 g
Other: 2 g
Contains more OtherOther +40%
Contains more FatsFats +41.9%
~equal in Protein ~8.4g
~equal in Carbs ~48.5g
~equal in Water ~36.7g

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
18% 40% 43%
Saturated fat: Sat. Fat 0.703 g
Monounsaturated fat: Mono. Fat 1.578 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -37.8%
Contains more Mono. FatMonounsaturated fat +69.3%
Contains more Poly. FatPolyunsaturated fat +37.6%

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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. Oatmeal bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172678/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.