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  6. Pumpernickel bread vs. Rye bread

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 from 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.

Food types used in this article are Bread, pumpernickel and Bread, rye.

Infographic

Pumpernickel bread vs Rye 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.
Pumpernickel bread
Pumpernickel bread
8
:
2
Rye bread
Rye bread
Contains more Magnesium +35%
Contains more Phosphorus +42.4%
Contains more Potassium +25.3%
Contains more Zinc +29.8%
Contains more Copper +54.3%
Contains more Manganese +58.4%
Contains more Selenium +26.1%
Equal in Calcium - 73
Equal in Iron - 2.83
Equal in Sodium - 603
Pumpernickel bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 21% 108% 39% 77% 19% 78% 41% 96% 171% 134%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Magnesium +35%
Contains more Phosphorus +42.4%
Contains more Potassium +25.3%
Contains more Zinc +29.8%
Contains more Copper +54.3%
Contains more Manganese +58.4%
Contains more Selenium +26.1%
Equal in Calcium - 73
Equal in Iron - 2.83
Equal in Sodium - 603

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
Pumpernickel bread
2
:
8
Rye bread
Rye bread
Contains more Vitamin E +27.3%
Contains more Vitamin B6 +68%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B3 +23.1%
Contains more Folate +18.3%
Contains more Vitamin K +50%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B5 - 0.44
Pumpernickel bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 9% 0% 0% 82% 71% 58% 25% 30% 70% 0% 2%
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin E +27.3%
Contains more Vitamin B6 +68%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B3 +23.1%
Contains more Folate +18.3%
Contains more Vitamin K +50%
Equal in Vitamin B2 - 0.335
Equal in Vitamin B5 - 0.44

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
3
:
2
Rye bread
Rye bread
Equal in Protein - 8.5
Equal in Fats - 3.3
Equal in Carbs - 48.3
Equal in Water - 37.3
Equal in Other - 2.6
Pumpernickel bread
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
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Equal in Protein - 8.5
Equal in Fats - 3.3
Equal in Carbs - 48.3
Equal in Water - 37.3
Equal in Other - 2.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpernickel bread
Pumpernickel bread
2
:
1
Rye bread
Rye bread
Contains less Saturated Fat -30.2%
Contains more Polyunsaturated fat +54.8%
Contains more Monounsaturated Fat +40.7%
Pumpernickel bread
17% 36% 47%
Saturated Fat: 0.437 g
Monounsaturated Fat: 0.932 g
Polyunsaturated fat: 1.237 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains less Saturated Fat -30.2%
Contains more Polyunsaturated fat +54.8%
Contains more Monounsaturated 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.
Pumpernickel bread Rye bread
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Rye bread Opinion
Net carbs 41g 42.5g Rye bread
Protein 8.7g 8.5g Pumpernickel bread
Fats 3.1g 3.3g Rye bread
Carbs 47.5g 48.3g Rye bread
Calories 250kcal 259kcal Rye bread
Sugar 0.53g 3.85g Pumpernickel bread
Fiber 6.5g 5.8g Pumpernickel bread
Calcium 68mg 73mg Rye bread
Iron 2.87mg 2.83mg Pumpernickel bread
Magnesium 54mg 40mg Pumpernickel bread
Phosphorus 178mg 125mg Pumpernickel bread
Potassium 208mg 166mg Pumpernickel bread
Sodium 596mg 603mg Pumpernickel bread
Zinc 1.48mg 1.14mg Pumpernickel bread
Copper 0.287mg 0.186mg Pumpernickel bread
Manganese 1.305mg 0.824mg Pumpernickel bread
Selenium 24.5µg 30.9µg Rye bread
Vitamin A 0IU 7IU Rye bread
Vitamin E 0.42mg 0.33mg Pumpernickel bread
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.327mg 0.434mg Rye bread
Vitamin B2 0.305mg 0.335mg Rye bread
Vitamin B3 3.091mg 3.805mg Rye bread
Vitamin B5 0.404mg 0.44mg Rye bread
Vitamin B6 0.126mg 0.075mg Pumpernickel bread
Folate 93µg 110µg Rye bread
Vitamin K 0.8µg 1.2µg Rye bread
Tryptophan 0.097mg 0.096mg Pumpernickel bread
Threonine 0.267mg 0.255mg Pumpernickel bread
Isoleucine 0.334mg 0.319mg Pumpernickel bread
Leucine 0.602mg 0.579mg Pumpernickel bread
Lysine 0.248mg 0.233mg Pumpernickel bread
Methionine 0.155mg 0.139mg Pumpernickel bread
Phenylalanine 0.422mg 0.411mg Pumpernickel bread
Valine 0.396mg 0.379mg Pumpernickel bread
Histidine 0.196mg 0.182mg Pumpernickel bread
Saturated Fat 0.437g 0.626g Pumpernickel bread
Monounsaturated Fat 0.932g 1.311g Rye bread
Polyunsaturated fat 1.237g 0.799g Pumpernickel bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Rye bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
29%
Pumpernickel bread
33%
Rye bread
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
67%
Rye bread

Comparison summary

Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Pumpernickel bread
Pumpernickel bread contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated Fat (difference - 0.189g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Pumpernickel bread
Pumpernickel bread is relatively richer in minerals
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 ($)

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.