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  6. Pumpernickel bread vs. Pan dulce

Pumpernickel bread vs. Pan dulce — In-Depth Nutrition Comparison

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How are pumpernickel bread and pan dulce different?

  • Pumpernickel bread has more manganese, copper, fiber, phosphorus, magnesium, zinc, and vitamin B2 than pan dulce.
  • Daily need coverage for manganese for pumpernickel bread is 37% higher.
  • Pumpernickel bread contains 3 times more fiber than pan dulce. While pumpernickel bread contains 6.5g of fiber, pan dulce contains only 2.3g.
  • Pan dulce has less sodium.
  • Pumpernickel bread has a lower glycemic index (49) than pan dulce (62).

Bread, pumpernickel and Bread, pan dulce, sweet yeast bread are the varieties used in this article.

Infographic

Pumpernickel bread vs Pan dulce 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.
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 17% 26% 9.1% 108% 40% 23% 40% 30% 60% 143%
Contains more MagnesiumMagnesium +125%
Contains more PotassiumPotassium +101.9%
Contains more CopperCopper +137.2%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +89.4%
Contains more ManganeseManganese +183.7%
Contains more CalciumCalcium +26.5%
Contains less SodiumSodium -61.7%
~equal in Iron ~2.87mg
~equal in Selenium ~26.2µg

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 4% 1.7% 5.8% 0% 94% 53% 65% 35% 13% 14% 4% 81% 16%
Contains more Vitamin EVitamin E +44.8%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B6Vitamin B6 +121.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.3%
Contains more Vitamin B3Vitamin B3 +12%
Contains more Vitamin B5Vitamin B5 +46%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more FolateFolate +16.1%
Contains more CholineCholine +99.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Pan dulce DV% diff.
Manganese 1.305mg 0.46mg 37%
Copper 0.287mg 0.121mg 18%
Fiber 6.5g 2.3g 17%
Sodium 596mg 228mg 16%
Starch 37.8g 16%
Fats 3.1g 11.58g 13%
Phosphorus 178mg 94mg 12%
Cholesterol 0mg 30mg 10%
Saturated fat 0.437g 2.183g 8%
Magnesium 54mg 24mg 7%
Calories 250kcal 367kcal 6%
Monounsaturated fat 0.932g 3.499g 6%
Vitamin B2 0.305mg 0.23mg 6%
Zinc 1.48mg 0.84mg 6%
Fructose 4.05g 5%
Vitamin B12 0µg 0.11µg 5%
Vitamin B6 0.126mg 0.057mg 5%
Vitamin B5 0.404mg 0.59mg 4%
Vitamin B1 0.327mg 0.377mg 4%
Folate 93µg 108µg 4%
Carbs 47.5g 56.38g 3%
Choline 14.6mg 29.1mg 3%
Selenium 24.5µg 26.2µg 3%
Potassium 208mg 103mg 3%
Calcium 68mg 86mg 2%
Polyunsaturated fat 1.237g 1.53g 2%
Vitamin B3 3.091mg 3.463mg 2%
Protein 8.7g 9.42g 1%
Vitamin A 0µg 5µg 1%
Vitamin K 0.8µg 1.6µg 1%
Vitamin C 0mg 1.2mg 1%
Vitamin E 0.42mg 0.29mg 1%
Net carbs 41g 54.08g N/A
Iron 2.87mg 2.87mg 0%
Sugar 0.53g 12.5g N/A
Trans fat 1.103g N/A
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 0.066g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 1.21g 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
9% 12% 56% 22%
Protein: 9.42 g
Fats: 11.58 g
Carbs: 56.38 g
Water: 21.54 g
Other: 1.08 g
Contains more WaterWater +76%
Contains more OtherOther +159.3%
Contains more FatsFats +273.5%
Contains more CarbsCarbs +18.7%
~equal in Protein ~9.42g

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
30% 49% 21%
Saturated fat: Sat. Fat 2.183 g
Monounsaturated fat: Mono. Fat 3.499 g
Polyunsaturated fat: Poly. Fat 1.53 g
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +275.4%
Contains more Poly. FatPolyunsaturated fat +23.7%

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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. Pan dulce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167935/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.