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
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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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
