Pumpernickel bread vs. Pita — In-Depth Nutrition Comparison
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What are the differences between pumpernickel bread and pita?
- Pumpernickel bread is richer than pita in manganese, iron, folate, fiber, vitamin B2, copper, phosphorus, vitamin B6, magnesium, and vitamin B3.
- Pumpernickel bread's daily need coverage for manganese is 36% more.
- Pumpernickel bread has 4 times more folate than pita. While pumpernickel bread has 93µg of folate, pita has only 24µg.
- The glycemic index of pumpernickel bread is lower.
We used Bread, pumpernickel and Bread, pita, white, unenriched types in this article.
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 | +107.7% |
| Contains more PotassiumPotassium | +73.3% |
| Contains more IronIron | +105% |
| Contains more CopperCopper | +70.8% |
| Contains more ZincZinc | +76.2% |
| Contains more PhosphorusPhosphorus | +83.5% |
| Contains more ManganeseManganese | +171.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +26.5% |
| Contains less SodiumSodium | -10.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.5% |
| Contains more Vitamin B2Vitamin B2 | +214.4% |
| Contains more Vitamin B3Vitamin B3 | +44.3% |
| Contains more Vitamin B6Vitamin B6 | +270.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +287.5% |
| Contains more CholineCholine | +∞% |
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:
9.1 g
Fats:
1.2 g
Carbs:
55.7 g
Water:
32.1 g
Other:
1.9 g
| Contains more FatsFats | +158.3% |
| Contains more WaterWater | +18.1% |
| Contains more OtherOther | +47.4% |
| Contains more CarbsCarbs | +17.3% |
~equal in
Protein
~9.1g
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
0.166 g
Monounsaturated fat:
Mono. Fat
0.105 g
Polyunsaturated fat:
Poly. Fat
0.535 g
| Contains more Mono. FatMonounsaturated fat | +787.6% |
| Contains more Poly. FatPolyunsaturated fat | +131.2% |
| Contains less Sat. FatSaturated fat | -62% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 24.5µg | 45% | |
| Manganese | 1.305mg | 0.481mg | 36% |
| Iron | 2.87mg | 1.4mg | 18% |
| Folate | 93µg | 24µg | 17% |
| Fiber | 6.5g | 2.2g | 17% |
| Vitamin B2 | 0.305mg | 0.097mg | 16% |
| Copper | 0.287mg | 0.168mg | 13% |
| Phosphorus | 178mg | 97mg | 12% |
| Magnesium | 54mg | 26mg | 7% |
| Vitamin B6 | 0.126mg | 0.034mg | 7% |
| Zinc | 1.48mg | 0.84mg | 6% |
| Vitamin B3 | 3.091mg | 2.142mg | 6% |
| Polyunsaturated fat | 1.237g | 0.535g | 5% |
| Vitamin B1 | 0.327mg | 0.267mg | 5% |
| Potassium | 208mg | 120mg | 3% |
| Carbs | 47.5g | 55.7g | 3% |
| Sodium | 596mg | 536mg | 3% |
| Vitamin E | 0.42mg | 3% | |
| Fats | 3.1g | 1.2g | 3% |
| Choline | 14.6mg | 3% | |
| Calcium | 68mg | 86mg | 2% |
| Monounsaturated fat | 0.932g | 0.105g | 2% |
| Saturated fat | 0.437g | 0.166g | 1% |
| Calories | 250kcal | 275kcal | 1% |
| Vitamin K | 0.8µg | 1% | |
| Protein | 8.7g | 9.1g | 1% |
| Net carbs | 41g | 53.5g | N/A |
| Sugar | 0.53g | N/A | |
| Vitamin B5 | 0.404mg | 0.397mg | 0% |
| Tryptophan | 0.097mg | 0.105mg | 0% |
| Threonine | 0.267mg | 0.257mg | 0% |
| Isoleucine | 0.334mg | 0.349mg | 0% |
| Leucine | 0.602mg | 0.634mg | 0% |
| Lysine | 0.248mg | 0.219mg | 0% |
| Methionine | 0.155mg | 0.16mg | 0% |
| Phenylalanine | 0.422mg | 0.446mg | 0% |
| Valine | 0.396mg | 0.394mg | 0% |
| Histidine | 0.196mg | 0.195mg | 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%
14%
Minerals Daily Need Coverage Score
78%
36%
Comparison summary
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Pumpernickel bread is relatively richer in vitamins
Which food is lower in Sugar?
Pita is lower in Sugar (difference - 0.53g)
Which food contains less Sodium?
Pita contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Pita is lower in Saturated fat (difference - 0.271g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)