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  6. Pumpernickel bread vs. Protein bread

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

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What are the differences between pumpernickel bread and protein bread?

  • Pumpernickel bread is higher in fiber, yet protein bread is higher in iron, selenium, copper, vitamin B3, manganese, vitamin B2, folate, and calcium.
  • Protein bread's daily need coverage for iron is 16% more.
  • Pumpernickel bread has 2 times more fiber than protein bread. While pumpernickel bread has 6.5g of fiber, protein bread has only 3g.
  • The amount of sodium in protein bread is lower.
  • The glycemic index of pumpernickel bread is lower.

We used Bread, pumpernickel and Bread, protein (includes gluten) types in this article.

Infographic

Pumpernickel bread vs Protein 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 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Contains more MagnesiumMagnesium +20.4%
Contains more CalciumCalcium +82.4%
Contains more PotassiumPotassium +54.8%
Contains more IronIron +44.6%
Contains more CopperCopper +45.3%
Contains more ZincZinc +23%
Contains less SodiumSodium -32.2%
Contains more ManganeseManganese +12.8%
Contains more SeleniumSelenium +34.3%
~equal in Phosphorus ~185mg

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% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B6Vitamin B6 +77.5%
Contains more Vitamin B1Vitamin B1 +10.1%
Contains more Vitamin B2Vitamin B2 +29.2%
Contains more Vitamin B3Vitamin B3 +38.8%
Contains more Vitamin KVitamin K +62.5%
Contains more FolateFolate +24.7%
Contains more CholineCholine +28.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Protein bread DV% diff.
Iron 2.87mg 4.15mg 16%
Selenium 24.5µg 32.9µg 15%
Copper 0.287mg 0.417mg 14%
Fiber 6.5g 3g 14%
Sodium 596mg 404mg 8%
Vitamin B3 3.091mg 4.289mg 7%
Protein 8.7g 12.1g 7%
Manganese 1.305mg 1.472mg 7%
Vitamin B2 0.305mg 0.394mg 7%
Folate 93µg 116µg 6%
Calcium 68mg 124mg 6%
Vitamin B6 0.126mg 0.071mg 4%
Potassium 208mg 322mg 3%
Zinc 1.48mg 1.82mg 3%
Magnesium 54mg 65mg 3%
Vitamin B1 0.327mg 0.36mg 3%
Monounsaturated fat 0.932g 0.183g 2%
Polyunsaturated fat 1.237g 1.009g 2%
Phosphorus 178mg 185mg 1%
Choline 14.6mg 18.7mg 1%
Carbs 47.5g 43.8g 1%
Fats 3.1g 2.2g 1%
Calories 250kcal 245kcal 0%
Net carbs 41g 40.8g N/A
Sugar 0.53g 1.44g N/A
Vitamin E 0.42mg 0.36mg 0%
Vitamin B5 0.404mg 0.42mg 0%
Vitamin K 0.8µg 1.3µg 0%
Saturated fat 0.437g 0.332g 0%
Tryptophan 0.097mg 0.148mg 0%
Threonine 0.267mg 0.366mg 0%
Isoleucine 0.334mg 0.471mg 0%
Leucine 0.602mg 0.858mg 0%
Lysine 0.248mg 0.372mg 0%
Methionine 0.155mg 0.199mg 0%
Phenylalanine 0.422mg 0.596mg 0%
Valine 0.396mg 0.518mg 0%
Histidine 0.196mg 0.271mg 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
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Contains more FatsFats +40.9%
Contains more OtherOther +47.4%
Contains more ProteinProtein +39.1%
~equal in Carbs ~43.8g
~equal in Water ~40g

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
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 g
Contains more Mono. FatMonounsaturated fat +409.3%
Contains more Poly. FatPolyunsaturated fat +22.6%
Contains less Sat. FatSaturated fat -24%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.