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, and magnesium, yet shortbread is richer in fats and 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpernickel bread

Shortbread

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpernickel bread

Shortbread

Contains more Vitamin B5Vitamin B5	+25.9%
Contains more Vitamin B6Vitamin B6	+77.5%
Contains more FolateFolate	+14.8%

Contains more Vitamin EVitamin E	+481%
Contains more Vitamin KVitamin K	+1275%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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			DV% diff.
Omega-3 (ALA)		0.885g	55%
Polyunsaturated fat	1.237g	8.326g	47%
Omega-6 (Linoleic acid)		7.253g	43%
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%
Zinc	1.48mg	0.49mg	9%
Vitamin K	0.8µg	11µg	9%
Protein	8.7g	5.37g	7%
Calcium	68mg	13mg	6%
Carbs	47.5g	63.78g	5%
Potassium	208mg	88mg	4%
Vitamin B6	0.126mg	0.071mg	4%
Folate	93µg	81µg	3%
Vitamin B1	0.327mg	0.353mg	2%
Vitamin B5	0.404mg	0.321mg	2%
Choline	14.6mg	0.9mg	2%
Iron	2.87mg	2.98mg	1%
Vitamin B2	0.305mg	0.314mg	1%
Vitamin B3	3.091mg	3.275mg	1%
Protein per 100 calories	3.5g	1g	N/A
Calories per 10 g protein	287kcal	957kcal	N/A
Weight per 100 calories	40g	19g	N/A
Unsaturated / Saturated Fat ratio	5	1.9	N/A
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 (DPA)	0g	0.002g	N/A
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.033g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.005g	N/A
Omega-6 (Eicosadienoic acid)		0.006g	N/A