Pumpernickel bread vs. Potato flour — In-Depth Nutrition Comparison
Compare
What are the differences between Pumpernickel bread and Potato flour?
- Pumpernickel bread is higher in Manganese, Selenium, Vitamin B2, Iron, Folate, Copper, and Zinc, yet Potato flour is higher in Vitamin B6, and Potassium.
- Potato flour's daily need coverage for Vitamin B6 is 49% more.
- Pumpernickel bread has 22 times more Selenium than Potato flour. While Pumpernickel bread has 24.5µg of Selenium, Potato flour has only 1.1µg.
- The amount of Sodium in Potato flour is lower.
We used Bread, pumpernickel and Potato flour types in this article.
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.
| Contains more IronIron | +108% |
| Contains more CopperCopper | +45.7% |
| Contains more ZincZinc | +174.1% |
| Contains more ManganeseManganese | +316.9% |
| Contains more SeleniumSelenium | +2127.3% |
| Contains more MagnesiumMagnesium | +20.4% |
| Contains more PotassiumPotassium | +381.3% |
| Contains less SodiumSodium | -90.8% |
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 | +68% |
| Contains more Vitamin B1Vitamin B1 | +43.4% |
| Contains more Vitamin B2Vitamin B2 | +498% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +272% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +13.5% |
| Contains more Vitamin B5Vitamin B5 | +17.3% |
| Contains more Vitamin B6Vitamin B6 | +510.3% |
| Contains more CholineCholine | +170.5% |
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:
6.9 g
Fats:
0.34 g
Carbs:
83.1 g
Water:
6.52 g
Other:
3.14 g
| Contains more ProteinProtein | +26.1% |
| Contains more FatsFats | +811.8% |
| Contains more WaterWater | +481.3% |
| Contains more CarbsCarbs | +74.9% |
| Contains more OtherOther | +12.1% |
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
0.09 g
Monounsaturated Fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.15 g
| Contains more Mono. FatMonounsaturated Fat | +11550% |
| Contains more Poly. FatPolyunsaturated fat | +724.7% |
| Contains less Sat. FatSaturated Fat | -79.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 250kcal | 357kcal |
|
| Protein | 8.7g | 6.9g |
|
| Fats | 3.1g | 0.34g |
|
| Vitamin C | 0mg | 3.8mg |
|
| Net carbs | 41g | 77.2g |
|
| Carbs | 47.5g | 83.1g |
|
| Magnesium | 54mg | 65mg |
|
| Calcium | 68mg | 65mg |
|
| Potassium | 208mg | 1001mg |
|
| Iron | 2.87mg | 1.38mg |
|
| Sugar | 0.53g | 3.52g |
|
| Fiber | 6.5g | 5.9g |
|
| Copper | 0.287mg | 0.197mg |
|
| Zinc | 1.48mg | 0.54mg |
|
| Phosphorus | 178mg | 168mg |
|
| Sodium | 596mg | 55mg |
|
| Vitamin E | 0.42mg | 0.25mg |
|
| Manganese | 1.305mg | 0.313mg |
|
| Selenium | 24.5µg | 1.1µg |
|
| Vitamin B1 | 0.327mg | 0.228mg |
|
| Vitamin B2 | 0.305mg | 0.051mg |
|
| Vitamin B3 | 3.091mg | 3.507mg |
|
| Vitamin B5 | 0.404mg | 0.474mg |
|
| Vitamin B6 | 0.126mg | 0.769mg |
|
| Vitamin K | 0.8µg | 0µg |
|
| Folate | 93µg | 25µg |
|
| Choline | 14.6mg | 39.5mg |
|
| Saturated Fat | 0.437g | 0.09g |
|
| Monounsaturated Fat | 0.932g | 0.008g |
|
| Polyunsaturated fat | 1.237g | 0.15g |
|
| Tryptophan | 0.097mg | 0.115mg |
|
| Threonine | 0.267mg | 0.28mg |
|
| Isoleucine | 0.334mg | 0.299mg |
|
| Leucine | 0.602mg | 0.425mg |
|
| Lysine | 0.248mg | 0.413mg |
|
| Methionine | 0.155mg | 0.107mg |
|
| Phenylalanine | 0.422mg | 0.316mg |
|
| Valine | 0.396mg | 0.356mg |
|
| Histidine | 0.196mg | 0.166mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
31%
Minerals Daily Need Coverage Score
78%
41%
Comparison summary
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 2.99g)
Which food contains less Sodium?
Potato flour contains less Sodium (difference - 541mg)
Which food is lower in Saturated Fat?
Potato flour is lower in Saturated Fat (difference - 0.347g)
Which food is lower in glycemic index?
Potato flour is lower in glycemic index (difference - 49)
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 ($)
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.