Pumpernickel bread vs. Tortilla — In-Depth Nutrition Comparison
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How are Pumpernickel bread and Tortilla different?
- Tortilla has more Vitamin B1, Phosphorus, Selenium, Calcium, Vitamin B6, Fiber, Folate, Vitamin B3, and Magnesium than Pumpernickel bread.
- Daily need coverage for Vitamin B1 from Tortilla 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
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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 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% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin E Vitamin 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 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:
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
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
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.
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 250kcal | 310kcal |
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| Protein | 8.7g | 9.76g |
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| Fats | 3.1g | 9.76g |
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| Net carbs | 41g | 36.09g |
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| Carbs | 47.5g | 45.89g |
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| Magnesium | 54mg | 85mg |
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| Calcium | 68mg | 244mg |
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| Potassium | 208mg | 262mg |
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| Iron | 2.87mg | 2.63mg |
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| Sugar | 0.53g | 2.44g |
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| Fiber | 6.5g | 9.8g |
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| Copper | 0.287mg | 0.266mg |
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| Zinc | 1.48mg | 1.92mg |
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| Phosphorus | 178mg | 346mg |
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| Sodium | 596mg | 512mg |
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| Vitamin A | 0IU | 5IU |
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| Vitamin E | 0.42mg | 0.9mg |
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| Manganese | 1.305mg |
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| Selenium | 24.5µg | 37µg |
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| Vitamin B1 | 0.327mg | 0.823mg |
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| Vitamin B2 | 0.305mg | 0.289mg |
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| Vitamin B3 | 3.091mg | 4.858mg |
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| Vitamin B5 | 0.404mg |
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| Vitamin B6 | 0.126mg | 0.312mg |
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| Vitamin K | 0.8µg | 4.5µg |
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| Folate | 93µg | 138µg |
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| Choline | 14.6mg | 20mg |
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| Saturated Fat | 0.437g | 4.878g |
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| Monounsaturated Fat | 0.932g | 3.062g |
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| Polyunsaturated fat | 1.237g | 0.992g |
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| Tryptophan | 0.097mg | 0.129mg |
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| Threonine | 0.267mg | 0.312mg |
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| Isoleucine | 0.334mg | 0.353mg |
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| Leucine | 0.602mg | 0.671mg |
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| Lysine | 0.248mg | 0.37mg |
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| Methionine | 0.155mg | 0.163mg |
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| Phenylalanine | 0.422mg | 0.488mg |
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| Valine | 0.396mg | 0.444mg |
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| Histidine | 0.196mg | 0.255mg |
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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%
45%
Minerals Daily Need Coverage Score
78%
81%
Comparison summary
Which food contains less Sodium?
Tortilla contains less Sodium (difference - 84mg)
Which food is richer in vitamins?
Tortilla is relatively richer in vitamins
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Pumpernickel bread is lower in Saturated Fat (difference - 4.441g)
Which food is lower in glycemic index?
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.