Pumpernickel bread vs. Saltine cracker — In-Depth Nutrition Comparison
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Differences between pumpernickel bread and saltine cracker
- Pumpernickel bread has more manganese, copper, fiber, and phosphorus, while saltine cracker has more iron, vitamin B2, vitamin B3, vitamin B1, and folate.
- Saltine cracker's daily need coverage for iron is 61% higher.
- Saltine cracker contains 2 times less Fiber than pumpernickel bread. Pumpernickel bread contains 6.5g of Fiber, while saltine cracker contains 2.7g.
- The amount of sodium in pumpernickel bread is lower.
- Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of saltine cracker is 74.
The food types used in this comparison are Bread, pumpernickel and Crackers, saltines, fat-free, low-sodium.
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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 | +107.7% |
| Contains more CalciumCalcium | +209.1% |
| Contains more PotassiumPotassium | +80.9% |
| Contains more CopperCopper | +97.9% |
| Contains more ZincZinc | +57.4% |
| Contains more PhosphorusPhosphorus | +57.5% |
| Contains less SodiumSodium | -29.8% |
| Contains more ManganeseManganese | +104.9% |
| Contains more SeleniumSelenium | +14.5% |
| Contains more IronIron | +169% |
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 | +250% |
| Contains more Vitamin B6Vitamin B6 | +48.2% |
| Contains more Vitamin B1Vitamin B1 | +58.4% |
| Contains more Vitamin B2Vitamin B2 | +93.4% |
| Contains more Vitamin B3Vitamin B3 | +84.9% |
| Contains more Vitamin KVitamin K | +512.5% |
| Contains more FolateFolate | +33.3% |
| Contains more CholineCholine | +34.2% |
~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:
10.5 g
Fats:
1.6 g
Carbs:
82.3 g
Water:
3.4 g
Other:
2.2 g
| Contains more FatsFats | +93.8% |
| Contains more WaterWater | +1014.7% |
| Contains more OtherOther | +27.3% |
| Contains more ProteinProtein | +20.7% |
| Contains more CarbsCarbs | +73.3% |
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
0.244 g
Monounsaturated Fat:
Mono. Fat
0.142 g
Polyunsaturated fat:
Poly. Fat
0.685 g
| Contains more Mono. FatMonounsaturated Fat | +556.3% |
| Contains more Poly. FatPolyunsaturated fat | +80.6% |
| Contains less Sat. FatSaturated Fat | -44.2% |
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 Saturated Fat |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 250kcal | 393kcal |
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| Protein | 8.7g | 10.5g |
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| Fats | 3.1g | 1.6g |
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| Net carbs | 41g | 79.6g |
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| Carbs | 47.5g | 82.3g |
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| Magnesium | 54mg | 26mg |
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| Calcium | 68mg | 22mg |
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| Potassium | 208mg | 115mg |
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| Iron | 2.87mg | 7.72mg |
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| Sugar | 0.53g | 0.38g |
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| Fiber | 6.5g | 2.7g |
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| Copper | 0.287mg | 0.145mg |
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| Zinc | 1.48mg | 0.94mg |
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| Phosphorus | 178mg | 113mg |
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| Sodium | 596mg | 849mg |
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| Vitamin E | 0.42mg | 0.12mg |
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| Manganese | 1.305mg | 0.637mg |
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| Selenium | 24.5µg | 21.4µg |
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| Vitamin B1 | 0.327mg | 0.518mg |
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| Vitamin B2 | 0.305mg | 0.59mg |
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| Vitamin B3 | 3.091mg | 5.714mg |
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| Vitamin B5 | 0.404mg | 0.39mg |
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| Vitamin B6 | 0.126mg | 0.085mg |
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| Vitamin K | 0.8µg | 4.9µg |
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| Folate | 93µg | 124µg |
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| Choline | 14.6mg | 19.6mg |
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| Saturated Fat | 0.437g | 0.244g |
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| Monounsaturated Fat | 0.932g | 0.142g |
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| Polyunsaturated fat | 1.237g | 0.685g |
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| Tryptophan | 0.097mg | 0.138mg |
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| Threonine | 0.267mg | 0.287mg |
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| Isoleucine | 0.334mg | 0.378mg |
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| Leucine | 0.602mg | 0.716mg |
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| Lysine | 0.248mg | 0.29mg |
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| Methionine | 0.155mg | 0.18mg |
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| Phenylalanine | 0.422mg | 0.514mg |
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| Valine | 0.396mg | 0.439mg |
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| Histidine | 0.196mg | 0.224mg |
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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%
41%
Minerals Daily Need Coverage Score
78%
76%
Comparison summary
Which food is lower in Sugar?
Saltine cracker is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 0.193g)
Which food contains less Sodium?
Pumpernickel bread contains less Sodium (difference - 253mg)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 25)
Which food is cheaper?
Pumpernickel bread is cheaper (difference - $2.4)
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 richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.