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.
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
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Calcium
+119.4%
Contains
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Phosphorus
+34.8%
Contains
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Zinc
+35.8%
Contains
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Manganese
+87.5%
Contains
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Selenium
+329.8%
Contains
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Iron
+39.7%
Contains
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Copper
+61.3%
Equal in Magnesium - 53
Equal in Potassium - 210
Equal in Sodium - 580
Contains
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Calcium
+119.4%
Contains
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Phosphorus
+34.8%
Contains
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Zinc
+35.8%
Contains
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Manganese
+87.5%
Contains
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Selenium
+329.8%
Contains
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Iron
+39.7%
Contains
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Copper
+61.3%
Equal in Magnesium - 53
Equal in Potassium - 210
Equal in Sodium - 580
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
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Vitamin B1
+61.1%
Contains
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Vitamin B2
+14.7%
Contains
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Vitamin B6
+147.1%
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Folate
+97.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+71.4%
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Vitamin B12
+∞%
Contains
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Vitamin K
+200%
Equal in Vitamin B3 - 2.858
Equal in Vitamin B5 - 0.381
Contains
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Vitamin B1
+61.1%
Contains
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Vitamin B2
+14.7%
Contains
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Vitamin B6
+147.1%
Contains
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Folate
+97.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+71.4%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin K
+200%
Equal in Vitamin B3 - 2.858
Equal in Vitamin B5 - 0.381
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+31.8%
Contains
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Water
+742.2%
Contains
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Other
+40%
Contains
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Fats
+358.1%
Contains
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Carbs
+53.1%
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
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Protein
+31.8%
Contains
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Water
+742.2%
Contains
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Other
+40%
Contains
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Fats
+358.1%
Contains
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Carbs
+53.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-89.7%
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Monounsaturated Fat
+422%
Contains
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Polyunsaturated fat
+235.7%
Saturated Fat:
0.437 g
Monounsaturated Fat:
0.932 g
Polyunsaturated fat:
1.237 g
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Contains
less
Saturated Fat
-89.7%
Contains
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Monounsaturated Fat
+422%
Contains
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Polyunsaturated fat
+235.7%
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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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 41g | 69.3g |
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| Protein | 8.7g | 6.6g |
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| Fats | 3.1g | 14.2g |
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| Carbs | 47.5g | 72.7g |
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| Calories | 250kcal | 433kcal |
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| Sugar | 0.53g | 37.43g |
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| Fiber | 6.5g | 3.4g |
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| Calcium | 68mg | 31mg |
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| Iron | 2.87mg | 4.01mg |
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| Magnesium | 54mg | 53mg |
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| Phosphorus | 178mg | 132mg |
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| Potassium | 208mg | 210mg |
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| Sodium | 596mg | 580mg |
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| Zinc | 1.48mg | 1.09mg |
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| Copper | 0.287mg | 0.463mg |
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| Manganese | 1.305mg | 0.696mg |
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| Selenium | 24.5µg | 5.7µg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.42mg | 0.72mg |
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| Vitamin B1 | 0.327mg | 0.203mg |
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| Vitamin B2 | 0.305mg | 0.266mg |
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| Vitamin B3 | 3.091mg | 2.858mg |
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| Vitamin B5 | 0.404mg | 0.381mg |
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| Vitamin B6 | 0.126mg | 0.051mg |
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| Folate | 93µg | 47µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 0.8µg | 2.4µg |
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| Tryptophan | 0.097mg | 0.096mg |
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| Threonine | 0.267mg | 0.22mg |
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| Isoleucine | 0.334mg | 0.261mg |
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| Leucine | 0.602mg | 0.447mg |
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| Lysine | 0.248mg | 0.281mg |
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| Methionine | 0.155mg | 0.105mg |
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| Phenylalanine | 0.422mg | 0.308mg |
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| Valine | 0.396mg | 0.323mg |
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| Histidine | 0.196mg | 0.128mg |
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| Cholesterol | 0mg | 2mg |
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| Saturated Fat | 0.437g | 4.241g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - EPA | 0g | 0.003g |
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| Monounsaturated Fat | 0.932g | 4.865g |
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| Polyunsaturated fat | 1.237g | 4.153g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
29%
22%
Minerals Daily Need Coverage Score
78%
65%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 16mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 36.9g)
Which food is lower in Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pumpernickel bread is lower in Saturated Fat (difference - 3.804g)
Which food is lower in glycemic index?
Pumpernickel bread is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Pumpernickel bread is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.