Pumpernickel bread vs. Rye bread — In-Depth Nutrition Comparison
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The main differences between pumpernickel bread and rye bread
- Pumpernickel bread has more manganese, copper, and phosphorus; however, rye bread has more selenium and vitamin B1.
- Daily need coverage for manganese for pumpernickel bread is 21% higher.
- Rye bread has 2 times less copper than pumpernickel bread. Pumpernickel bread has 0.287mg of copper, while rye bread has 0.186mg.
- Rye bread has a higher glycemic index than pumpernickel bread.
Food types used in this article are Bread, pumpernickel and Bread, rye.
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 | +35% |
| Contains more PotassiumPotassium | +25.3% |
| Contains more CopperCopper | +54.3% |
| Contains more ZincZinc | +29.8% |
| Contains more PhosphorusPhosphorus | +42.4% |
| Contains more ManganeseManganese | +58.4% |
| Contains more SeleniumSelenium | +26.1% |
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 | +27.3% |
| Contains more Vitamin B6Vitamin B6 | +68% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +32.7% |
| Contains more Vitamin B3Vitamin B3 | +23.1% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more FolateFolate | +18.3% |
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:
8.5 g
Fats:
3.3 g
Carbs:
48.3 g
Water:
37.3 g
Other:
2.6 g
~equal in
Protein
~8.5g
~equal in
Fats
~3.3g
~equal in
Carbs
~48.3g
~equal in
Water
~37.3g
~equal in
Other
~2.6g
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
0.626 g
Monounsaturated fat:
Mono. Fat
1.311 g
Polyunsaturated fat:
Poly. Fat
0.799 g
| Contains less Sat. FatSaturated fat | -30.2% |
| Contains more Poly. FatPolyunsaturated fat | +54.8% |
| Contains more Mono. FatMonounsaturated fat | +40.7% |
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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 1.305mg | 0.824mg | 21% |
| Selenium | 24.5µg | 30.9µg | 12% |
| Copper | 0.287mg | 0.186mg | 11% |
| Vitamin B1 | 0.327mg | 0.434mg | 9% |
| Phosphorus | 178mg | 125mg | 8% |
| Vitamin B6 | 0.126mg | 0.075mg | 4% |
| Folate | 93µg | 110µg | 4% |
| Vitamin B3 | 3.091mg | 3.805mg | 4% |
| Magnesium | 54mg | 40mg | 3% |
| Fiber | 6.5g | 5.8g | 3% |
| Zinc | 1.48mg | 1.14mg | 3% |
| Polyunsaturated fat | 1.237g | 0.799g | 3% |
| Vitamin B2 | 0.305mg | 0.335mg | 2% |
| Calcium | 68mg | 73mg | 1% |
| Potassium | 208mg | 166mg | 1% |
| Iron | 2.87mg | 2.83mg | 1% |
| Saturated fat | 0.437g | 0.626g | 1% |
| Vitamin B5 | 0.404mg | 0.44mg | 1% |
| Vitamin E | 0.42mg | 0.33mg | 1% |
| Monounsaturated fat | 0.932g | 1.311g | 1% |
| Calories | 250kcal | 259kcal | 0% |
| Protein | 8.7g | 8.5g | 0% |
| Fats | 3.1g | 3.3g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Carbs | 47.5g | 48.3g | 0% |
| Net carbs | 41g | 42.5g | N/A |
| Sugar | 0.53g | 3.85g | N/A |
| Sodium | 596mg | 603mg | 0% |
| Vitamin K | 0.8µg | 1.2µg | 0% |
| Choline | 14.6mg | 14.6mg | 0% |
| Tryptophan | 0.097mg | 0.096mg | 0% |
| Threonine | 0.267mg | 0.255mg | 0% |
| Isoleucine | 0.334mg | 0.319mg | 0% |
| Leucine | 0.602mg | 0.579mg | 0% |
| Lysine | 0.248mg | 0.233mg | 0% |
| Methionine | 0.155mg | 0.139mg | 0% |
| Phenylalanine | 0.422mg | 0.411mg | 0% |
| Valine | 0.396mg | 0.379mg | 0% |
| Histidine | 0.196mg | 0.182mg | 0% |
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%
31%
Minerals Daily Need Coverage Score
78%
67%
Comparison summary
Which food is richer in vitamins?
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Pumpernickel bread is lower in Saturated fat (difference - 0.189g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)