Pumpernickel bread vs. Puff pastry — In-Depth Nutrition Comparison

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A recap on differences between pumpernickel bread and puff pastry

Pumpernickel bread has more manganese, fiber, copper, phosphorus, folate, magnesium, and zinc; however, puff pastry is higher in vitamin K.
Pumpernickel bread covers your daily manganese needs 35% more than puff pastry.
Puff pastry contains 4 times less fiber than pumpernickel bread. Pumpernickel bread contains 6.5g of fiber, while puff pastry contains 1.5g.
Puff pastry has less sodium.

Food varieties used in this article are Bread, pumpernickel and Puff pastry, frozen, ready-to-bake, baked.

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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.

Pumpernickel bread

Puff pastry

Contains more MagnesiumMagnesium	+237.5%
Contains more CalciumCalcium	+580%
Contains more PotassiumPotassium	+235.5%
Contains more CopperCopper	+149.6%
Contains more ZincZinc	+174.1%
Contains more PhosphorusPhosphorus	+196.7%
Contains more ManganeseManganese	+163.6%

Contains less SodiumSodium

-57.6%

~equal in Iron ~2.6mg

~equal in Selenium ~24.5µg

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

Puff pastry

Contains more Vitamin B2Vitamin B2	+18.2%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+563.2%
Contains more FolateFolate	+69.1%
Contains more CholineCholine	+135.5%

Contains more Vitamin EVitamin E	+31%
Contains more Vitamin B3Vitamin B3	+22.9%
Contains more Vitamin KVitamin K	+1937.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.323mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.237g	22.228g	140%
Fats	3.1g	38.5g	54%
Manganese	1.305mg	0.495mg	35%
Saturated fat	0.437g	5.502g	23%
Fiber	6.5g	1.5g	20%
Monounsaturated fat	0.932g	8.828g	20%
Copper	0.287mg	0.115mg	19%
Phosphorus	178mg	60mg	17%
Calories	250kcal	558kcal	15%
Sodium	596mg	253mg	15%
Vitamin K	0.8µg	16.3µg	13%
Folate	93µg	55µg	10%
Zinc	1.48mg	0.54mg	9%
Magnesium	54mg	16mg	9%
Vitamin B6	0.126mg	0.019mg	8%
Vitamin B5	0.404mg	0mg	8%
Calcium	68mg	10mg	6%
Vitamin B3	3.091mg	3.8mg	4%
Vitamin B2	0.305mg	0.258mg	4%
Potassium	208mg	62mg	4%
Protein	8.7g	7.4g	3%
Iron	2.87mg	2.6mg	3%
Choline	14.6mg	6.2mg	2%
Carbs	47.5g	45.7g	1%
Vitamin E	0.42mg	0.55mg	1%
Net carbs	41g	44.2g	N/A
Sugar	0.53g	0.75g	N/A
Selenium	24.5µg	24.5µg	0%
Vitamin B1	0.327mg	0.323mg	0%
Tryptophan	0.097mg	0.086mg	0%
Threonine	0.267mg	0.198mg	0%
Isoleucine	0.334mg	0.275mg	0%
Leucine	0.602mg	0.514mg	0%
Lysine	0.248mg	0.144mg	0%
Methionine	0.155mg	0.131mg	0%
Phenylalanine	0.422mg	0.367mg	0%
Valine	0.396mg	0.312mg	0%
Histidine	0.196mg	0.158mg	0%