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  6. Pumpernickel bread vs. Pita

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

Pumpernickel bread vs Pita 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%
Pita
Pita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
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.
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%
Pita
Pita
0
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Pita 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%

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
Pita
Pita
2
9% 56% 32% 2%
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
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
Pita
Pita
1
21% 13% 66%
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%

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.