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.

Pumpernickel bread

Potato flour

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%

~equal in Calcium ~65mg

~equal in Phosphorus ~168mg

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.

Pumpernickel bread

Potato flour

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%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.126mg	0.769mg	49%
Selenium	24.5µg	1.1µg	43%
Manganese	1.305mg	0.313mg	43%
Sodium	596mg	55mg	24%
Potassium	208mg	1001mg	23%
Vitamin B2	0.305mg	0.051mg	20%
Iron	2.87mg	1.38mg	19%
Folate	93µg	25µg	17%
Carbs	47.5g	83.1g	12%
Copper	0.287mg	0.197mg	10%
Zinc	1.48mg	0.54mg	9%
Vitamin B1	0.327mg	0.228mg	8%
Polyunsaturated fat	1.237g	0.15g	7%
Choline	14.6mg	39.5mg	5%
Calories	250kcal	357kcal	5%
Vitamin C	0mg	3.8mg	4%
Fats	3.1g	0.34g	4%
Protein	8.7g	6.9g	4%
Vitamin B3	3.091mg	3.507mg	3%
Magnesium	54mg	65mg	3%
Saturated fat	0.437g	0.09g	2%
Fiber	6.5g	5.9g	2%
Monounsaturated fat	0.932g	0.008g	2%
Vitamin E	0.42mg	0.25mg	1%
Phosphorus	178mg	168mg	1%
Vitamin K	0.8µg	0µg	1%
Vitamin B5	0.404mg	0.474mg	1%
Net carbs	41g	77.2g	N/A
Calcium	68mg	65mg	0%
Sugar	0.53g	3.52g	N/A
Tryptophan	0.097mg	0.115mg	0%
Threonine	0.267mg	0.28mg	0%
Isoleucine	0.334mg	0.299mg	0%
Leucine	0.602mg	0.425mg	0%
Lysine	0.248mg	0.413mg	0%
Methionine	0.155mg	0.107mg	0%
Phenylalanine	0.422mg	0.316mg	0%
Valine	0.396mg	0.356mg	0%
Histidine	0.196mg	0.166mg	0%