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.

Pumpernickel bread

Saltine cracker

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.

Pumpernickel bread

Saltine cracker

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 C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.39mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.87mg	7.72mg	61%
Manganese	1.305mg	0.637mg	29%
Vitamin B2	0.305mg	0.59mg	22%
Copper	0.287mg	0.145mg	16%
Vitamin B3	3.091mg	5.714mg	16%
Vitamin B1	0.327mg	0.518mg	16%
Fiber	6.5g	2.7g	15%
Carbs	47.5g	82.3g	12%
Sodium	596mg	849mg	11%
Phosphorus	178mg	113mg	9%
Folate	93µg	124µg	8%
Calories	250kcal	393kcal	7%
Magnesium	54mg	26mg	7%
Selenium	24.5µg	21.4µg	6%
Zinc	1.48mg	0.94mg	5%
Calcium	68mg	22mg	5%
Protein	8.7g	10.5g	4%
Polyunsaturated fat	1.237g	0.685g	4%
Potassium	208mg	115mg	3%
Vitamin B6	0.126mg	0.085mg	3%
Vitamin K	0.8µg	4.9µg	3%
Vitamin E	0.42mg	0.12mg	2%
Monounsaturated fat	0.932g	0.142g	2%
Fats	3.1g	1.6g	2%
Saturated fat	0.437g	0.244g	1%
Choline	14.6mg	19.6mg	1%
Net carbs	41g	79.6g	N/A
Sugar	0.53g	0.38g	N/A
Vitamin B5	0.404mg	0.39mg	0%
Tryptophan	0.097mg	0.138mg	0%
Threonine	0.267mg	0.287mg	0%
Isoleucine	0.334mg	0.378mg	0%
Leucine	0.602mg	0.716mg	0%
Lysine	0.248mg	0.29mg	0%
Methionine	0.155mg	0.18mg	0%
Phenylalanine	0.422mg	0.514mg	0%
Valine	0.396mg	0.439mg	0%
Histidine	0.196mg	0.224mg	0%