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Pumpernickel bread vs. Tortilla — In-Depth Nutrition Comparison

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How are pumpernickel bread and tortillas different?

  • Tortillas have more vitamin B1, phosphorus, selenium, calcium, vitamin B6, fiber, folate, vitamin B3, and magnesium than pumpernickel bread.
  • Daily need coverage for vitamin B1 for tortillas is 41% higher.
  • Pumpernickel bread has less saturated fat.

Bread, pumpernickel and Tortillas, ready-to-bake or -fry, whole wheat are the varieties used in this article.

Infographic

Pumpernickel bread vs Tortilla 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.
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 61% 73% 23% 99% 89% 52% 148% 67% 0% 202%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +57.4%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +26%
Contains more ZincZinc +29.7%
Contains more PhosphorusPhosphorus +94.4%
Contains less SodiumSodium -14.1%
Contains more SeleniumSelenium +51%
~equal in Iron ~2.63mg
~equal in Copper ~0.266mg

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% 18% 0% 206% 67% 91% 0% 72% 0% 11% 104% 11%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +114.3%
Contains more Vitamin B1Vitamin B1 +151.7%
Contains more Vitamin B3Vitamin B3 +57.2%
Contains more Vitamin B6Vitamin B6 +147.6%
Contains more Vitamin KVitamin K +462.5%
Contains more FolateFolate +48.4%
Contains more CholineCholine +37%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.289mg
~equal in Vitamin B12 ~0µg

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
10% 10% 46% 30% 4%
Protein: 9.76 g
Fats: 9.76 g
Carbs: 45.89 g
Water: 30.15 g
Other: 4.44 g
Contains more WaterWater +25.7%
Contains more ProteinProtein +12.2%
Contains more FatsFats +214.8%
Contains more OtherOther +58.6%
~equal in Carbs ~45.89g

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
55% 34% 11%
Saturated fat: Sat. Fat 4.878 g
Monounsaturated fat: Mono. Fat 3.062 g
Polyunsaturated fat: Poly. Fat 0.992 g
Contains less Sat. FatSaturated fat -91%
Contains more Poly. FatPolyunsaturated fat +24.7%
Contains more Mono. FatMonounsaturated fat +228.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpernickel bread Tortilla
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpernickel bread Tortilla DV% diff.
Manganese 1.305mg 57%
Vitamin B1 0.327mg 0.823mg 41%
Phosphorus 178mg 346mg 24%
Selenium 24.5µg 37µg 23%
Saturated fat 0.437g 4.878g 20%
Calcium 68mg 244mg 18%
Vitamin B6 0.126mg 0.312mg 14%
Fiber 6.5g 9.8g 13%
Vitamin B3 3.091mg 4.858mg 11%
Folate 93µg 138µg 11%
Fats 3.1g 9.76g 10%
Vitamin B5 0.404mg 8%
Magnesium 54mg 85mg 7%
Monounsaturated fat 0.932g 3.062g 5%
Zinc 1.48mg 1.92mg 4%
Sodium 596mg 512mg 4%
Calories 250kcal 310kcal 3%
Vitamin E 0.42mg 0.9mg 3%
Iron 2.87mg 2.63mg 3%
Vitamin K 0.8µg 4.5µg 3%
Copper 0.287mg 0.266mg 2%
Protein 8.7g 9.76g 2%
Potassium 208mg 262mg 2%
Polyunsaturated fat 1.237g 0.992g 2%
Vitamin B2 0.305mg 0.289mg 1%
Choline 14.6mg 20mg 1%
Carbs 47.5g 45.89g 1%
Net carbs 41g 36.09g N/A
Sugar 0.53g 2.44g N/A
Tryptophan 0.097mg 0.129mg 0%
Threonine 0.267mg 0.312mg 0%
Isoleucine 0.334mg 0.353mg 0%
Leucine 0.602mg 0.671mg 0%
Lysine 0.248mg 0.37mg 0%
Methionine 0.155mg 0.163mg 0%
Phenylalanine 0.422mg 0.488mg 0%
Valine 0.396mg 0.444mg 0%
Histidine 0.196mg 0.255mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpernickel bread Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpernickel bread
45%
Tortilla
Minerals Daily Need Coverage Score
78%
Pumpernickel bread
81%
Tortilla

Comparison summary

Which food contains less Sodium?
Tortilla
Tortilla contains less Sodium (difference - 84mg)
Which food is richer in vitamins?
Tortilla
Tortilla is relatively richer in vitamins
Which food is lower in Sugar?
Pumpernickel bread
Pumpernickel bread is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated fat?
Pumpernickel bread
Pumpernickel bread is lower in Saturated fat (difference - 4.441g)
Which food is lower in glycemic index?
Pumpernickel bread
Pumpernickel bread is lower in glycemic index (difference - 3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174081/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.