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  6. Pumpernickel bread vs. Shortbread

Pumpernickel bread vs. Shortbread — In-Depth Nutrition Comparison

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What are the main differences between pumpernickel bread and shortbread?

  • Pumpernickel bread is richer in manganese, selenium, copper, fiber, phosphorus, magnesium, and zinc, yet shortbread is richer in vitamin E.
  • Pumpernickel bread's daily need coverage for manganese is 40% higher.
  • Pumpernickel bread has 5 times more fiber than shortbread. Pumpernickel bread has 6.5g of fiber, while shortbread has 1.3g.
  • Shortbread contains less sodium.
  • Pumpernickel bread has a lower glycemic index than shortbread.

We used Bread, pumpernickel and Cookies, shortbread, commercially prepared, plain types in this comparison.

Infographic

Pumpernickel bread vs Shortbread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 20% 18% 108% 96% 40% 76% 78% 170% 134%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +423.1%
Contains more PotassiumPotassium +136.4%
Contains more CopperCopper +218.9%
Contains more ZincZinc +202%
Contains more PhosphorusPhosphorus +169.7%
Contains more ManganeseManganese +232.1%
Contains more SeleniumSelenium +295.2%
Contains less SodiumSodium -40.8%
~equal in Iron ~2.98mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 8.4% 0% 82% 70% 58% 24% 29% 0% 2% 70% 8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin B6Vitamin B6 +77.5%
Contains more FolateFolate +14.8%
Contains more CholineCholine +1522.2%
Contains more Vitamin EVitamin E +481%
Contains more Vitamin KVitamin K +1275%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.353mg
~equal in Vitamin B2 ~0.314mg
~equal in Vitamin B3 ~3.275mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Shortbread DV% diff.
Polyunsaturated fat 1.237g 8.326g 47%
Manganese 1.305mg 0.393mg 40%
Fats 3.1g 26.22g 36%
Saturated fat 0.437g 8.105g 35%
Selenium 24.5µg 6.2µg 33%
Copper 0.287mg 0.09mg 22%
Fiber 6.5g 1.3g 21%
Starch 40.47g 17%
Phosphorus 178mg 66mg 16%
Monounsaturated fat 0.932g 6.708g 14%
Calories 250kcal 514kcal 13%
Vitamin E 0.42mg 2.44mg 13%
Sodium 596mg 353mg 11%
Magnesium 54mg 14mg 10%
Vitamin K 0.8µg 11µg 9%
Zinc 1.48mg 0.49mg 9%
Protein 8.7g 5.37g 7%
Calcium 68mg 13mg 6%
Carbs 47.5g 63.78g 5%
Vitamin B6 0.126mg 0.071mg 4%
Potassium 208mg 88mg 4%
Folate 93µg 81µg 3%
Vitamin B5 0.404mg 0.321mg 2%
Vitamin B1 0.327mg 0.353mg 2%
Choline 14.6mg 0.9mg 2%
Vitamin B2 0.305mg 0.314mg 1%
Vitamin B3 3.091mg 3.275mg 1%
Iron 2.87mg 2.98mg 1%
Net carbs 41g 62.48g N/A
Sugar 0.53g 21.65g N/A
Trans fat 0.714g N/A
Tryptophan 0.097mg 0%
Threonine 0.267mg 0%
Isoleucine 0.334mg 0%
Leucine 0.602mg 0%
Lysine 0.248mg 0%
Methionine 0.155mg 0%
Phenylalanine 0.422mg 0%
Valine 0.396mg 0%
Histidine 0.196mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +62%
Contains more WaterWater +952.8%
Contains more OtherOther +171.8%
Contains more FatsFats +745.8%
Contains more CarbsCarbs +34.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 36% 47%
Saturated fat: Sat. Fat 0.437 g
Monounsaturated fat: Mono. Fat 0.932 g
Polyunsaturated fat: Poly. Fat 1.237 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -94.6%
Contains more Mono. FatMonounsaturated fat +619.7%
Contains more Poly. FatPolyunsaturated fat +573.1%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.