Pumpernickel bread vs. Wafer — In-Depth Nutrition Comparison
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Differences between pumpernickel bread and wafer
- Pumpernickel bread has more selenium, manganese, fiber, folate, vitamin B1, phosphorus, and vitamin B6, while wafer has more copper and iron.
- Pumpernickel bread's daily need coverage for selenium is 34% higher.
- Wafer contains 2 times less vitamin B6 than pumpernickel bread. Pumpernickel bread contains 0.126mg of vitamin B6, while wafer contains 0.051mg.
- The amount of saturated fat in pumpernickel bread is lower.
- Pumpernickel bread has a lower glycemic index. The glycemic index of pumpernickel bread is 49, while the glycemic index of wafer is 61.
The food types used in this comparison are Bread, pumpernickel and Cookies, chocolate wafers.
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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 CalciumCalcium | +119.4% |
Contains more ZincZinc | +35.8% |
Contains more PhosphorusPhosphorus | +34.8% |
Contains more ManganeseManganese | +87.5% |
Contains more SeleniumSelenium | +329.8% |
Contains more IronIron | +39.7% |
Contains more CopperCopper | +61.3% |
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 B1Vitamin B1 | +61.1% |
Contains more Vitamin B2Vitamin B2 | +14.7% |
Contains more Vitamin B6Vitamin B6 | +147.1% |
Contains more FolateFolate | +97.9% |
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin EVitamin E | +71.4% |
Contains more Vitamin B12Vitamin B12 | +∞% |
Contains more Vitamin KVitamin K | +200% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Selenium | 24.5µg | 5.7µg | 34% |
Manganese | 1.305mg | 0.696mg | 26% |
Copper | 0.287mg | 0.463mg | 20% |
Polyunsaturated fat | 1.237g | 4.153g | 19% |
Fats | 3.1g | 14.2g | 17% |
Saturated fat | 0.437g | 4.241g | 17% |
Iron | 2.87mg | 4.01mg | 14% |
Fiber | 6.5g | 3.4g | 12% |
Folate | 93µg | 47µg | 12% |
Vitamin B1 | 0.327mg | 0.203mg | 10% |
Monounsaturated fat | 0.932g | 4.865g | 10% |
Calories | 250kcal | 433kcal | 9% |
Carbs | 47.5g | 72.7g | 8% |
Phosphorus | 178mg | 132mg | 7% |
Vitamin B6 | 0.126mg | 0.051mg | 6% |
Zinc | 1.48mg | 1.09mg | 4% |
Vitamin B12 | 0µg | 0.09µg | 4% |
Calcium | 68mg | 31mg | 4% |
Protein | 8.7g | 6.6g | 4% |
Caffeine | 0mg | 10mg | 3% |
Vitamin B2 | 0.305mg | 0.266mg | 3% |
Vitamin E | 0.42mg | 0.72mg | 2% |
Vitamin K | 0.8µg | 2.4µg | 1% |
Vitamin B3 | 3.091mg | 2.858mg | 1% |
Sodium | 596mg | 580mg | 1% |
Cholesterol | 0mg | 2mg | 1% |
Net carbs | 41g | 69.3g | N/A |
Magnesium | 54mg | 53mg | 0% |
Potassium | 208mg | 210mg | 0% |
Sugar | 0.53g | 37.43g | N/A |
Vitamin A | 0µg | 3µg | 0% |
Vitamin B5 | 0.404mg | 0.381mg | 0% |
Choline | 14.6mg | 14.3mg | 0% |
Tryptophan | 0.097mg | 0.096mg | 0% |
Threonine | 0.267mg | 0.22mg | 0% |
Isoleucine | 0.334mg | 0.261mg | 0% |
Leucine | 0.602mg | 0.447mg | 0% |
Lysine | 0.248mg | 0.281mg | 0% |
Methionine | 0.155mg | 0.105mg | 0% |
Phenylalanine | 0.422mg | 0.308mg | 0% |
Valine | 0.396mg | 0.323mg | 0% |
Histidine | 0.196mg | 0.128mg | 0% |
Omega-3 - EPA | 0g | 0.003g | N/A |
Omega-3 - DHA | 0g | 0.002g | N/A |
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:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Contains more ProteinProtein | +31.8% |
Contains more WaterWater | +742.2% |
Contains more OtherOther | +40% |
Contains more FatsFats | +358.1% |
Contains more CarbsCarbs | +53.1% |
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
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Contains less Sat. FatSaturated fat | -89.7% |
Contains more Mono. FatMonounsaturated fat | +422% |
Contains more Poly. FatPolyunsaturated fat | +235.7% |