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
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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 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% |
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 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +77.5% |
| Contains more Vitamin AVitamin A | +∞% |
| 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 D
~0µg
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:
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
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
0.332 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 250kcal | 245kcal |
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| Protein | 8.7g | 12.1g |
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| Fats | 3.1g | 2.2g |
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| Net carbs | 41g | 40.8g |
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| Carbs | 47.5g | 43.8g |
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| Magnesium | 54mg | 65mg |
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| Calcium | 68mg | 124mg |
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| Potassium | 208mg | 322mg |
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| Iron | 2.87mg | 4.15mg |
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| Sugar | 0.53g | 1.44g |
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| Fiber | 6.5g | 3g |
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| Copper | 0.287mg | 0.417mg |
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| Zinc | 1.48mg | 1.82mg |
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| Phosphorus | 178mg | 185mg |
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| Sodium | 596mg | 404mg |
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| Vitamin A | 0IU | 5IU |
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| Vitamin E | 0.42mg | 0.36mg |
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| Manganese | 1.305mg | 1.472mg |
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| Selenium | 24.5µg | 32.9µg |
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| Vitamin B1 | 0.327mg | 0.36mg |
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| Vitamin B2 | 0.305mg | 0.394mg |
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| Vitamin B3 | 3.091mg | 4.289mg |
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| Vitamin B5 | 0.404mg | 0.42mg |
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| Vitamin B6 | 0.126mg | 0.071mg |
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| Vitamin K | 0.8µg | 1.3µg |
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| Folate | 93µg | 116µg |
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| Choline | 14.6mg | 18.7mg |
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| Saturated Fat | 0.437g | 0.332g |
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| Monounsaturated Fat | 0.932g | 0.183g |
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| Polyunsaturated fat | 1.237g | 1.009g |
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| Tryptophan | 0.097mg | 0.148mg |
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| Threonine | 0.267mg | 0.366mg |
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| Isoleucine | 0.334mg | 0.471mg |
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| Leucine | 0.602mg | 0.858mg |
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| Lysine | 0.248mg | 0.372mg |
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| Methionine | 0.155mg | 0.199mg |
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| Phenylalanine | 0.422mg | 0.596mg |
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| Valine | 0.396mg | 0.518mg |
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| Histidine | 0.196mg | 0.271mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
78%
96%
Comparison summary
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 0.91g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 22)
Which food contains less Sodium?
Protein bread contains less Sodium (difference - 192mg)
Which food is lower in Saturated Fat?
Protein bread is lower in Saturated Fat (difference - 0.105g)
Which food is richer in minerals?
Protein bread is relatively richer in minerals
Which food is richer in vitamins?
Protein bread is relatively richer in vitamins
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 ($)