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 4 times less Selenium than pumpernickel bread. Pumpernickel bread contains 24.5µg of Selenium, while wafer contains 5.7µg.
- 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.
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 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% |
~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:
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% |
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 Cholesterol |
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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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| 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 |
| Calories | 250kcal | 433kcal |
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| Protein | 8.7g | 6.6g |
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| Fats | 3.1g | 14.2g |
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| Net carbs | 41g | 69.3g |
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| Carbs | 47.5g | 72.7g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 54mg | 53mg |
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| Calcium | 68mg | 31mg |
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| Potassium | 208mg | 210mg |
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| Iron | 2.87mg | 4.01mg |
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| Sugar | 0.53g | 37.43g |
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| Fiber | 6.5g | 3.4g |
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| Copper | 0.287mg | 0.463mg |
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| Zinc | 1.48mg | 1.09mg |
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| Phosphorus | 178mg | 132mg |
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| Sodium | 596mg | 580mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.42mg | 0.72mg |
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| Manganese | 1.305mg | 0.696mg |
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| Selenium | 24.5µg | 5.7µg |
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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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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 0.8µg | 2.4µg |
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| Folate | 93µg | 47µg |
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| Choline | 14.6mg | 14.3mg |
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| Saturated Fat | 0.437g | 4.241g |
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| Monounsaturated Fat | 0.932g | 4.865g |
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| Polyunsaturated fat | 1.237g | 4.153g |
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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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| Omega-3 - EPA | 0g | 0.003g |
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| Omega-3 - DHA | 0g | 0.002g |
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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%
21%
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 Cholesterol?
Pumpernickel bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pumpernickel bread is lower in Sugar (difference - 36.9g)
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.