Pumpernickel bread vs. Peanut butter — In-Depth Nutrition Comparison
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Important differences between pumpernickel bread and peanut butter
- Pumpernickel bread has more selenium; however, peanut butter has more vitamin B3, vitamin E, magnesium, vitamin B6, phosphorus, manganese, and copper.
- Peanut butter's daily need coverage for vitamin B3 is 63% more.
- Pumpernickel bread has 35 times more sodium than peanut butter. Pumpernickel bread has 596mg of sodium, while peanut butter has 17mg.
- Pumpernickel bread has a higher glycemic index than peanut butter.
The food varieties used in the comparison are Bread, pumpernickel and Peanut butter, smooth style, without salt.
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 CalciumCalcium | +38.8% |
| Contains more IronIron | +64.9% |
| Contains more SeleniumSelenium | +497.6% |
| Contains more MagnesiumMagnesium | +211.1% |
| Contains more PotassiumPotassium | +168.3% |
| Contains more CopperCopper | +47% |
| Contains more ZincZinc | +69.6% |
| Contains more PhosphorusPhosphorus | +88.2% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +27.6% |
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 B1Vitamin B1 | +118% |
| Contains more Vitamin B2Vitamin B2 | +58.9% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more Vitamin EVitamin E | +2066.7% |
| Contains more Vitamin B3Vitamin B3 | +324.2% |
| Contains more Vitamin B5Vitamin B5 | +181.4% |
| Contains more Vitamin B6Vitamin B6 | +250% |
| Contains more CholineCholine | +331.5% |
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:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more CarbsCarbs | +112.9% |
| Contains more WaterWater | +2981.3% |
| Contains more ProteinProtein | +155.3% |
| Contains more FatsFats | +1556.8% |
~equal in
Other
~2.89g
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
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +2683.4% |
| Contains more Poly. FatPolyunsaturated fat | +913.3% |
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 price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.237g | 12.535g | 75% |
| Fats | 3.1g | 51.36g | 74% |
| Monounsaturated fat | 0.932g | 25.941g | 63% |
| Vitamin B3 | 3.091mg | 13.112mg | 63% |
| Vitamin E | 0.42mg | 9.1mg | 58% |
| Saturated fat | 0.437g | 10.325g | 45% |
| Selenium | 24.5µg | 4.1µg | 37% |
| Magnesium | 54mg | 168mg | 27% |
| Protein | 8.7g | 22.21g | 27% |
| Sodium | 596mg | 17mg | 25% |
| Vitamin B6 | 0.126mg | 0.441mg | 24% |
| Phosphorus | 178mg | 335mg | 22% |
| Calories | 250kcal | 598kcal | 17% |
| Manganese | 1.305mg | 1.665mg | 16% |
| Copper | 0.287mg | 0.422mg | 15% |
| Vitamin B1 | 0.327mg | 0.15mg | 15% |
| Vitamin B5 | 0.404mg | 1.137mg | 15% |
| Iron | 2.87mg | 1.74mg | 14% |
| Potassium | 208mg | 558mg | 10% |
| Choline | 14.6mg | 63mg | 9% |
| Zinc | 1.48mg | 2.51mg | 9% |
| Vitamin B2 | 0.305mg | 0.192mg | 9% |
| Carbs | 47.5g | 22.31g | 8% |
| Fiber | 6.5g | 5g | 6% |
| Calcium | 68mg | 49mg | 2% |
| Folate | 93µg | 87µg | 2% |
| Starch | 3.56g | 1% | |
| Net carbs | 41g | 17.31g | N/A |
| Sugar | 0.53g | 10.49g | N/A |
| Vitamin K | 0.8µg | 0.3µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.097mg | 0.231mg | 0% |
| Threonine | 0.267mg | 0.525mg | 0% |
| Isoleucine | 0.334mg | 0.616mg | 0% |
| Leucine | 0.602mg | 1.546mg | 0% |
| Lysine | 0.248mg | 0.681mg | 0% |
| Methionine | 0.155mg | 0.265mg | 0% |
| Phenylalanine | 0.422mg | 1.202mg | 0% |
| Valine | 0.396mg | 0.782mg | 0% |
| Histidine | 0.196mg | 0.557mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
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%
60%
Minerals Daily Need Coverage Score
78%
84%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 9.96g)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 9.888g)
Which food is cheaper?
Pumpernickel bread is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 579mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.