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  6. Pumpernickel bread vs. Pita bread

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

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A recap on differences between pumpernickel bread and pita bread

  • Pumpernickel bread has more manganese, fiber, copper, phosphorus, vitamin B6, magnesium, and zinc; however, pita bread is higher in vitamin B1 and vitamin B3.
  • Pumpernickel bread covers your daily manganese needs 36% more than pita bread.
  • Pita bread contains 4 times less vitamin B6 than pumpernickel bread. Pumpernickel bread contains 0.126mg of vitamin B6, while pita bread contains 0.034mg.
  • The glycemic index of pita bread is higher.

Food varieties used in this article are Bread, pumpernickel and Bread, pita, white, enriched.

Infographic

Pumpernickel bread vs Pita 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 19% 26% 11% 98% 56% 23% 42% 70% 63% 148%
Contains more MagnesiumMagnesium +107.7%
Contains more PotassiumPotassium +73.3%
Contains more CopperCopper +70.8%
Contains more ZincZinc +76.2%
Contains more PhosphorusPhosphorus +83.5%
Contains more ManganeseManganese +171.3%
Contains more CalciumCalcium +26.5%
Contains less SodiumSodium -10.1%
Contains more SeleniumSelenium +10.6%
~equal in Iron ~2.62mg

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% 0% 6% 0% 150% 75% 87% 24% 7.8% 0% 0.5% 80% 8%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B6Vitamin B6 +270.6%
Contains more Vitamin KVitamin K +300%
Contains more Vitamin B1Vitamin B1 +83.2%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more FolateFolate +15.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.327mg
~equal in Vitamin B5 ~0.397mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Pita bread DV% diff.
Manganese 1.305mg 0.481mg 36%
Vitamin B1 0.327mg 0.599mg 23%
Fiber 6.5g 2.2g 17%
Copper 0.287mg 0.168mg 13%
Phosphorus 178mg 97mg 12%
Vitamin B3 3.091mg 4.632mg 10%
Magnesium 54mg 26mg 7%
Vitamin B6 0.126mg 0.034mg 7%
Zinc 1.48mg 0.84mg 6%
Selenium 24.5µg 27.1µg 5%
Polyunsaturated fat 1.237g 0.535g 5%
Folate 93µg 107µg 4%
Carbs 47.5g 55.7g 3%
Potassium 208mg 120mg 3%
Sodium 596mg 536mg 3%
Fats 3.1g 1.2g 3%
Iron 2.87mg 2.62mg 3%
Vitamin B2 0.305mg 0.327mg 2%
Calcium 68mg 86mg 2%
Monounsaturated fat 0.932g 0.105g 2%
Saturated fat 0.437g 0.166g 1%
Vitamin K 0.8µg 0.2µg 1%
Calories 250kcal 275kcal 1%
Protein 8.7g 9.1g 1%
Vitamin E 0.42mg 0.3mg 1%
Net carbs 41g 53.5g N/A
Sugar 0.53g 1.3g N/A
Vitamin B5 0.404mg 0.397mg 0%
Choline 14.6mg 14.6mg 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
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
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%

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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. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/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.