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% |
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% |
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% |
